EMOM:  

1) 200m 
2) Jump Rope 
3) Plank (30 sec pillar/ 30 sec push up) 
4) Flutter kicks 
5) Farmer carry 

Performance: 
5 x 3 Press + 3 Push Press + 3 Push Jerk
--Build Over the course of the 5 sets

EMOM 
1-5) 10-15 t2b/ Knee to elbow [goal is to be unbroken]
6-10) 10 burpees 
11-15) 10/7 calorie Sprint bike [should take less than :25]

Fitness: 
3 sets for load 
8 Arnold Press 
*rest 30 seconds 
1 minute wall sit
*rest 30 seconds 
20 v - ups/ Tuck Up
*add weight to wallsit if possible

3 Rounds for max reps: 
1 minute max rep wall ball
Rest 30 seconds 
1 minute max ball slam 
rest 30 seconds 
1 minute max cal Ski/Row 

Score = reps and cals