Warm-up: 10 minutes

Strength / Skill: 20 minutes

            Row / Bike – Establish Max Cals in 4 minutes

            5 Rounds NFT:

10 x Toes to Bar

            10 x Walk Outs

Metcon:

5 Rounds : EMOM (45-50 seconds of work + 10 – 15 Seconds to transition)

Minute 1 = Single DB Box Step ups              (50# / 35#)

            Minute 2 =  Alternating DB Clean and Jerk               (50# / 35#)

            Minute 3 =  Devil Press                                  (50# / 35#)

            Minute 4 = Rest