Warm Up:  200m or Down and Backs 

3 rounds: 10 reps each move 
Body Weight Lunge 
Tuck Up
Rope Slam 

Performance:  BB Front Squat: 3,3,3,3,3+
*add weight each set 
*go max reps on last set 

Fitness: 5 rounds: 
Weighted step up w/ curl 4/4 (30/20lb)
*30 rest between sets 

EMOM x 5 Minutes 
30 seconds high effort sprint on Ski/ Row  
30 seconds casual 

EMOM x 5 minutes 
:30 Jump Rope + 5 DB Front squat 

EMOM x 5 minutes
15 Kb Swings + wall sit remainder of minute 

*  1 Minute Rest between EMOMS 

Cashout: 
EMOM 5 minutes 
15 sec Bike sprint 
*remainder of minute slow pedaling