• 1. Warm-Up
  • 7 min amrap
  • 10 Squat Jumps
  • 20 Double Unders
  • 10 PVC Pass Throughs
  • 2. Strength 
  • Split Jerk 5×3@70-80%
  • Rest 2 mins
  • 3. Met-Con
  • 12 min AMRAP 
  • 12 HR Burpees
  • 12 KB Snatch 53/35
  • 4. Accessory
  • 3xME Strict Pull-ups 
  • Rest 90 sec