Warm Up:  2 Rounds: 30 seconds:  Each move 
Row, Bike, Air squat, palio chair, 

Performance:
Front Squat:  1RM 
*build to a heavy 1 set

Fitness: 
Double Kb/Db Front Squat:  5,5,5,5,5

For Time:  

• 200m Run/ Row or Ski 

• 20 walking lunge 

• 15 Slam Ball Thruster 

• 10 Renegade row 

• 5 Burpee 

• 400m Run / Row or Ski 

• 20 Walking lunge 

• 15 slamball thruster

• 10 renegade row 

• 5 Burpee  

• 800m Run/ Row or SKi 

• 20 walking lunge 

• 15 slam ball thruster

• 10 renegade row 

• 5 Burpee 

3 rounds: 

• 5 sec hollow hold

• 5 tuck ups 

• 5 single leg v ups 

• 5 second hollow hold