Warm Up: 
200m 
2 Rounds: 
5 Ring Row
10 Push Up 
15 Air Squat
then..
200m  

Performance:  

Back Squat: Build to a heavy 1 rep (90-95% of 1RM)
EMOM x 10 Minutes 
1 Back Squat 
*even loading across all sets

Fitness:  
EMOM x 10 Minutes 
20 Jump Rope 
10 Lunges 
5 Plate Ground 2 OH

Performance/Fitness 
AMRAP 16 Minutes: 

• 10 Burpees 

• 15 ring rows 

• 10 Db Front Squats 

• 1 Minute Ski/Row  

• 10 Db Front Squats 

*Rest 1 minutes