Warm UP: 

1. 200m 

2. 10/8 cal bike 

3. Jump Rope   

4. Db Hammer Curl  

5. Kb Swing (light)

Performance:
EMOM x 10 Minutes 

1. 5 Power Cleans 

2. 5 Front Squats 

AMRAP x 10 Minutes 
5 Power Cleans (95/65)  
10 Wall Balls

Fitness:  1 Round: 
5:00 Stations 
*1:00 Rest b/t stations 

1. AMRAP

• 15 wall ball 

• :30 Plank Hold 

2) 

• 2:00 Min Row 

• 1:00 Walking Rest 

• 2:00 Min Row
  

3) AMRAP

• 15 Ball Slam  

• :30 Hollow 

4) AMRAP 

• Prowler Push Down and Back 

• 1 min Farmers Carry