Warm UP: 
500m Row
400m Ski
1 Mile Bike 

Tabata (20 secs on and 10 secs off, for 8 intervals) of each movement – for a total of 32 intervals. Score is total number of reps completed in all intervals.

Performance:  
Tabata: Deadlift (185/135 lb)
Tabata: Hang Power Clean (135/85 lb)
Tabata: Front Squat (95/55 lb)
Tabata: Bench Press or Floor Press (95/55 lb)
1 minute Rest between exercises
*scale weight as needed 

Fitness: Tabata 4 rounds each move; 2 times through 

• Rope Slam 

• Air Squat 

• Floor Press w/ Feet elevated (hollow position) 

• Ring Rows  

• Plank