- 1. Warm-Up
- 2 min Squat Hold
- 1 min pigeon each leg
- 5 min AMRAP
- 20 ALT Jump Lunge
- 10 Pushup
- 5 Sumo Pause Squat
- 2. Strength
- 10 min EMOM
- 2 Squat Clean 75-85%
- 3. Met-Con
- 10 min AMRAP
- 5 Strict HSPU
- 5 Front Squats 135/95
- 5 Burpees over Bar
- 4. Accessory
- Run 1 mile
- Walk 400m
- Run 1 mile