Warm Up: 

• 3 Rounds:

• 100m

• 10 Ball Slam deadlift 

• 10 Ball Slam Push Press 

• 10 Sizzor Jump on Slam Ball 

• 10 Plank Slam Ball Touch*

EMOM 9

1.     200m   
2.     Prowler Push Down and Back 
3.     15 Ring Rows 

Rest 1 Minute after 3 rounds at each

EMOM x 9 or 3 rounds 
1.     10 Step up W/ curl and press
2.     5 Box Jump or lat over +20 Bench Dip 
3.     8-10  Burpees or Cal bike

EMOM 9
1) Suicide Run
2) Jump Rope
3) Farmers Carry