Warm Up: AMRAP 7 Min: 

• 100m Ski 

• 20 Rope Slams 

• 20 plank shoulder tap 

• Lateral band walk D&B 

Close Grip Bench: 
5,5,5,5,5+
*Adding weight each set 
* max rep last set 

EMOM x 10 

1. 5 wide grip pull ups or heavy pull downs

2. 30 sec Push Ups

EMOM x 21 

1. 12/9 Calories

2. 10 Ball slam toss over shoulder (50/30)

3)  40 sec F- Carry As Heavy As Possible  

Skull Crusher Killers:  7 - 1 
Using a bar or db’s perform 7 skull crushers and 7 close bench.
6 and 6 and so on…