Warm Up:  

EMOM x 6
1) 200m Row
2) Palio Chair/ Hip Swings
3) Plank Variations (shoulder tap/side/Single Arm) 

Performance: 
Front Squat
6-6-4-4-2-2
*sets should all be heavy, each “second” set should be heavier than set prior of same number

5 Rounds:  20 Min Time Cap

• 5 Pull up 
• 10 Push up 
• 15 Air squat 
• Prowler Push Down and Back 
• 5 Ball Slam 
• 10 Cal Bike 
• 15 GHD sit up

Fitness:  

3 Rounds:  

• 6 Db Box Squat 
• 8 Db Lunge 
• 10 weighted step up 5/5

5 Rounds or 20 MIN AMRAP: 

• 5 Ring Row 
• 10 Floor Press 
• 15 Sit up w/db 
• Prowler push down and back 
• 5 ball Slam 
• 10 Calories 
• 15 air squat 

Cashout:  Coaches Choice