Warm Up:
.5 Distance Bike
10 Cal Ski
15 Ring Row
20 Pass Thru
:30 Rope Slam 

Performance/Fitness
6-4-2-6-4-2 Push Press
*second set of 6-4-2 should be heavier than the first 

Peformance
1 round 
4:00 stations 
1:00 rest b/t stations 

Station 1 
AMRAP
10 SA DB Push Press (Right Arm)
10 SA DB Front Rack Lunges 
10 SA DB Push Press (Left Arm)
10 SA DB Front Rack Lunges 

Station 2 
AMRAP
12 Single DB Box Step Ups 
12 Box Dips 

Station 3 
AMRAP
14 Alt DB Snatches 
14 V-Ups 

Station 4
AMRAP
16 single DB Russian Swings
16 DB Russian twists

Fitness (Dirty 30)
30 Box Jumps/ Step Up
30 Jumping Pull-Ups/ Ring Row
30 Kettlebell Swings
30 Lunges
30 Knees-to-Elbows
30 Push Presses
30 Calorie
30 Wall Ball Shots (20/14 lb)
30 Burpees
30 Med Ball Sit UP