“Either you run the day or the day runs you.” –Jim Rohn

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Warm Up:  EMOM:  

  1. Down and Back 

  2. 10/7 Cal Bike 

  3. Jump Rope 

  4. PVC Pass Thru 

  5. Band Pull Aparts 


Performance: Push Press 3,3,3,3,3 

Performance: 2 Rounds
2:00 Stations
*No rest b/t stations
*2:00 Min Rest between rounds 


Station 1
20 KB swing 
Into…
Max Wall Balls

Station 2
Row 250m/200m 

Station 3
20 Wall Balls
Into…
Max KB Swings

Station 4 
Row 250m/200m  


Fitness: 4 Rounds For Quality 

  • 6/6 Single Arm DB Bent Over Rows or Chainsaw

  • 6/6 Single Arm Standing Arnold Presses


EVERY 2:00, FOR 7 SETS

  • 15 Jumping Air Squats or Air Squats 

  • 8 Push Ups

  • 15 Ball Slams/ Kb Swing (alternate) 

Cashout: 2 sets 

  • 10 Reverse Crunch 

  • :20 Hollow 

  • :30 plank (add weight if possible)

  • 40 flutters 

  • :50 KB Front Rack carry or Med Ball