5-7 minutes of workout prep
lateral squats x 10/side
skater squats x 10/side
banded good mornings  x10
floor angels x 10

then

FITNESS

10 minutes on the clock to finish the following:
10 goblet squats
10 ball slams
40 jump ropes

rest 5 minutes

10 minutes to finish the following
5 BB bent over row
10 ring rows
15 calories on ski erg

PERFORMANCE

10 minutes on the clock to finish the following:
30 front Squats @ 70%
3 Burpees at the top of every minute
amrap double unders

rest 5 minutes

10 minutes to finish the following
10 strict pull ups
15 pull ups
30 CTB pull ups
15 pull ups
10 strict pull ups
amrap calories on rower in remainding time

**can scale up to 5 rope climbs, 10 ring MU, 15 bar MU, 10 ring MU, 5 rope climbs

rest 5 minutes

12 sec. aB sprint @ max effort
rest 90 seconds
x5

Cool Down
Bench OH stretch x 30 sec. x 2
wall stretch x 30 sec. per leg x 2
pigeon pose x 30sec. x2