Warm Up: EMOM 5
1) 10/7 Cal Bike 

2) Banded Good Morning 

3) Lunge W/ Twist 

4) Plank Taps 

5) Glute Bridge 

Performance: Deadlift:  5/3/1 
Use straight bar or hex bar; shooters choice

Fitness: 3 x 10 

• kb high pull 

• Ring Row  

• Bird dog

1 Round: 3:00 Stations
Station 1: AMRAP - 10 Sit-Ups / 10 Ball Slams 
(Rest 1:00)
Station 2: AMRAP - 400m/300m Row/ 10 Burpees 
(Rest 1:00)
Station 3: AMRAP - 10 DB Step up/ 20 bench dip 

*repeat doing 2 minute and 1 minute stations