Warm Up:  3 rounds: 
With a running clock 20 seconds each move: 
Step up; air squat; knee to elbow (standing) 
push up; Push up plank; super man 

Performance:  Front Squat (3x5) 
*Build to moderate heavy set of 5 and hit 3 sets at that weight 
**rest as needed between sets 

Fitness: 3 sets:  (superset)6/6 Split Squats
10 Front Felt Raise 
15 Banded Tricep Pull down 

Death By unbroken Wall Ball 
Wall Ball: 5,10,15,20,25,30…etc   
Row 10/7 cal between each set
*rest as needed between sets but time cap 30 min total workout. 
Any break of stride and workout is done ( no pausing ) 
SCORE = highest wall ball round 

Core: 
3 x 10 hanging med ball raises (holding medball between feet or knees)
*scale to v-up or tuck ups