Warm-Up
3 Rounds
10 Single Arm Z Press
10 single KB rack front squat
5 leg raises to 90 (30X1)

Strength
Every 3 Minutes for 5 Rounds
a.5 Push Press (30X0)
b. ME dumbbell Push Press (aim for 10-15 reps)

Conditioning
AMRAP 4
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Calorie Row in time remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar
Max Calorie Row in time remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Row in time remaining