- 1. Warm-up
- Partner Shoulder Stretch
- 7 Minute AMRAP
- 20 Mountain Climbers
- 5 Burpees
- 7 Barbell FS 2 Second Pause at bottom
- 2. OLY
- Find 1RM Low Hang Clean + Jerk
- If the Jerk is the limiting factor, continue without it
- 3. Met-Con
- 10 min AMRAP
- 12 Push Jerks 155/105
- 3 Muscle Ups
- 12 Alternating KB Cleans 53/35
- 4. Grunt Work
- Run 5K