Warm Up:

EMOM:  6 min

1) Down and backs or 200m

2) Plank Shoulder tap

3) Sit Up

3 Sets:

- 10 Heavy Rows or Chainsaw

- 10 Toes To Bar or 25 In and Outs
- 10 Box Jump/ Db Step Ups

Performance: 1 round for time

1000m Ski or 1 Mile Run

40 DB Front Rack Lunge (40/25)

30 Pull Ups

20 Burpee Push Up

1 Mile Bike"

Fitness:

Down and back up:

100 mountain climbers

90 Sit Ups

80 high knees

70 lunges

60 russian twist

50 jump squats

40 flutters

30 plank jacks

20 push ups

10 Burpees