Warm Up:  
EMOM: 
1) 200m
2) Prowler Down and back 
3) Palio Chair 
4) Spiderman 
5) dead bug 

Performance:  Back Squat 
Build to a moderate heavy 5 set back squat

5 Sets:
5 Back Squats
10 Push Ups
*superset

1 Round: For Time
50 DB Step Ups 30/20lb    24/20 inch box  (15/15) 
50 Pull Ups
50 Calorie Row
50 Burpees

Fitness: 3 SETS

10 Weighted glute bridge 

6/6 DB Split Squats 

:30 Side Plank (L/R)

1 round: 

• 300m

• 30 db thruster  30/20 

• 30 kb swing 

• 30 sit up 

• 200m  

• 20 db thruster 

• 20 kb swing 

• 20 sit up

• 100m  

• 10 db thruster

• 10 kb swing