Warm Up:  10-8-6
Calorie
Med Ball Slam
Med Ball Burpee (keep hands on med ball and kick feet back) 
*:30 Jump Rope between sets

3 x 12-15
Lat Pull or TBar Pull Down
Lat Delt Raise
Shoulder Shrugs 

Performance: 
3 Rounds
2:00 Stations
No Rest B/T Stations
1:00 Rest B/T Rounds

1) EMOM
15 Burpee

2) EMOM
15/12 Cal Row/ SkI

3) EMOM
20 Kb Swing

4) EMOM
12/8 Cal Bike

Fitness: Every 4 Minutes for 4 sets: 

• 200m 

• 10 V- Ups / Sit ups 

• 10 Ball Slam  

• 10 Burpees or Thruster