Warm Up:  EMOM 5 Min: 
Down and back high knee, butt kick, + 3 - 5 BURPEE 

10 Minute EMOM: 

0 - 2 Minutes - 4 strict press

3 - 4 Minutes - 3 Strict Press + 1 Push Press 

5 - 6 Minutes - 2 strict press + 2 Push Press

7-8 Minutes - 1 Strict press + 3 Push Press

9-10 Minutes - 4 Push Press

4 Rounds: With a continuous clock 
60sec Assault Bike/ Row
30sec DB Power Cleans 60/30 
60Sec Jump Rope 
30sec DB snatch 60/30 
*Rest 1 minute

Score = Cals, cleans, snatch 

Extra Credit:  2 x 20

• Banded Tri Pull down 

• Db Curl 

• Flutters