• 1. Warmup
  • 2:00 squat hold
  • 1:00 split stretch
  • Then
  • 3 rounds
  • 12 Russian KBS
  • 20 MTN Climbers
  • 10 Air Squats
  • 2. Strength (15 mins)
  • Pause Squat Clean (3s Pause at Hang) 7×3 work to heavy triple for the day
  • 3. Met-Con (20 min)
  • 5 Rounds
  • 25 Burpees
  • 75 Double Unders
  • 4. Interval
  • 3 Rounds
  • 20 HSPU
  • 20 Alternating Pistols
  • 20 Power Snatch 75/55
  • Rest 90 seconds between rounds