Warm Up: 2 sets
200m
8/8 Front/ Lat Delt Raise
10 Med Ball Squats
20 Rope Slam 

Performance: 
Push Press: 5-3-1-1
Continue Building to a heavy 1 Rep 

21-15-9
Box Jump
KB Swing 
Db Push Press (50/30)

Fitness: 3 sets:
8 Arnold Press 
15 Band Pull Apart
20 Med Ball Russian Twist

3 Rounds
1:00 Stations
:20 Transitions b/t Stations
1:00 Rest b/t Rounds

Station 1
Max Jumping Air Squats

Station 2
Max DB Hang Power Cleans

Station 3
Max Db Push Press

Station 4
Max Plank