Warm UP: 200m 
3 Rounds: 
10 Kb Swing 
5 Burpee 

Performance: Hang Clean:  3RM
-working to a heavy 3 set 

EMOM 15:00
1) 12 DB Snatch, 60/30
2) 10 Burpee over DB
3) 8 Strict Chin ups

Fitness: AMRAP 15 Min: 

• 10 Calories 

• 10 Single arm Kb Deadlift (5/5) 

• 10 ring rows

• 10 push up 

• 10 Air Squat 

EMOM for 10 Mins

• 10 Sit Ups

• 5 Hollow Rocks

• 5 V-Ups

CASHOUT:   3 x 10-12 reps
Front Delt Raise
Tricep Pull Down 
Bicep Curl