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Warm Up:  
200m Row
100 Jump Rope
:50 Plank 
25 Banded good mornings
12 Glutei Bridge (1 sec pause at top) 
Sled Pull down and back 


Performance: Deadlift; 
Build to a heavy 5 set 
EMOM 5minutes 5 reps @ heavy 5


For Time: 30-25-20-15-10
Box Jump 
Ball Slam 
Calorie 
After each set, run 200m


Fitness:  Hex Bar / KB Deadlift 
5,5,5,5,5
Between Sets perform 
10 Low Rows 


21-15-9
Kb Swing  
Calorie
Sit Up W/ Plate
200m run/row between sets 


Cashout:  Coaches Choice