Warm Up:  200m
2x 
:30 Wall Sit
10 Ball Slam
:30 Palio Chair
10 Lunge 

Prepare to squat 
Performance: Back squat
Build to a heavy 5 rep 

EMOM: 10 min 

1. 20 wall ball

2. 20 ring push up

Fitness: 
BB or Db Front Squat 
5,5,5,5,5+ 

20 - 18 - 16 - 14 - 12 
Alt Db Snatch 
1-2-3-4-5
Atomic Burpee 
12-12-12-12-12 
Calories