Warm Up: 2 Rounds: 

• Against a 2:00 Clock

• Row 250/200M

• AMRAP 20 Plank Shoulder Tap/ 10 Lunge

Performance:
Backsquat: 
In 15 minutes or less Build to a heavy 5 set  

EMOM 10 Minutes 

5 Front Squat (135/85) 

4 Push Press 

3 Thruster 

• if you dont make the minute, rest the following minute then start the next round at 1 rep less each movement ex: 4,3,2

Fitness:  4 sets Building
5 Db Front Squat
6/6 Db Chainsaw
10 Hanging Knee raise or Tuck Ups

EMOM x 20 Minutes 

1. 10/7 Cal Bike

2. 12 Db Thruster

3. 15 Ring Rows

4. 12 Alternating Reverse Db Lunge

5. 15 Push Up

*scale reps as needed