Warm up – 3 Rounds 
-10 Scap Pull ups
-10 KB Goblet Squats
-200′ Shuttle sprint
5 Rounds (teams of 3, 4 if needed)
Station 1: Row 15 Calories
Station 2: 15 Pull ups (30 Jumping Pull ups)
Station 3: KB Front Rack Hold (athlete picks weights)
Station 4 (if needed): Rest
goblet squat
*one person begins at each station, rotating when both station 1 and station 2 have completed all of their reps until 5 rounds have been completed by everyone. 
*stations 1 and 2 may not be working unless station 3 is holding the front rack position. 
RomWOD (20 minutes)