Warm Up: 

• 1 Prowler Push down and Back 

• 5 Burpee 

• 10 Cal Bike 

• 20 Banded Good Mornings 

• 30 sec Palio Chair 

• 40 sec Wall Sit 

• 50 sec farmers carry

Performance: 
Strength: 3-3-3-3-3 

• Barbell strict press 

• 10 push ups after each set 
  -rest 1:00 between sets-

4 sets: Against a 3:00 Clock 

• 200m Run 

• 50 Double Unders or 100 Jump Rope 
  In remainder of time…
  Max thrusters (95/65)

Score = total thrusters

Fitness:
3 x 10 -12 reps 

• DB Incline Bench 

• Tri Cep Pull down   

• Knee to elbow 

EMOM x 15 Minutes: 

1. :30 cal bike/ Row 

2. :30 Alternating DB Snatches 

3. :30 Up Downs