Warm Up:  Inverse tabata bike (:10 hard :20 casual for 8rounds)

3 Rounds:
- 5 Box Jump or step up
- 10 Rope Slam
- :20 Flutters

Build to a heavy set: 
3,3,3,3,3+ push press

EMOM x 15 minutes

1. 30s DB thruster (40/25)

2. 40s Plank on rings or Pillar plank

3. 50s Ski/Row or 200m run

* score = reps and cals 

Cashout:  3 Rounds:  10 reps each 

• In and out 

• In and out right Side 

• In and out Left Side 

• Crossbody toe touch 

• Bicycle 

*rest as needed