Warm Up:  2x 

• 100m

• 5 Air Squat

• 10 PVC Pass Thru

• 15 Rope Slams 

• 20 Flutters

• :30 Wall Sit

AMRAP x 6 Minutes 
12 Alt. KB Walking Lunges  
15 Push ups 
1 min Max Cal Row

AMRAP 6 Minutes 
12/10 Cal Bike  50 - 60 RPM 
15 Sit Up 
1 min Plank

AMRAP 6 Minutes 
200m Run 
15 Ring Row 
1 min Step Up  

AMRAP 6 Minutes  
5 Burpees  
15 Mountain climbers 
1 min Jump Rope 

AMRAP 6 Minutes
Prowler Suicide
1 min farmer carry
Max Cal SKI till 6 min mark

 *1-2 min break between AMRAPS

 Speed Round: 1 Round of each with 30 seconds at 3rd move