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Warm Up:  EMOM With 20 sec transition 

  1. Down and backs  

  2. Bike 40- 60 RPM 

  3. Jump Rope 

  4. Prowler Push down and back 

  5. Hollow Rock/ Hold


Performance: 
- Build to weight your going to use for clean and jerk 


Every 2 minutes, for 32 minutes (4 sets):

Station 1 – 400/300 Meters of Rowing

Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (30/20) 

Station 3 – 10 Clean and Jerk/press (115/85) 

Station 4 – 15 Burpee Box Jump/ Step Up 


Fitness: AMRAP x 20 MINUTES

  • 200m Row

  • 50 Flutter Kicks

  • 25 Air Squats

  • 1:00 MB or KB Front Rack Hold


Cashout:  10 - 1 

  • Sit ups 

  • Russian Twist