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Warm Up: 

 2 Rounds: 

  • Against a 2:00 Clock 
  • Row 250M 
  • AMRAP Air Squats With Remaining Time
    *rest one minute 

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:  

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 

Cashout:  Coaches Choice