• 1. Warm-Up
  • 3 Steady Rounds
  • Run 100m
  • 10 Good Mornings
  • 15 Squat Jumps
  • 5 Push-ups
  • 2. Strength
  • 21 min ALT EMOM
  • 1. 15 Russian KBS 70/53
  • 2. 15 HRPU
  • 3. 15 Wallballs
  • 3. Met-Con
  • 7 min AMRAP 
  • 15 SDHP 95/65
  • 15 TTB
  • 15 Thrusters 95/65
  • 4. Accessory 
  • 3 Rounds
  • 500m Row
  • 1 Legless Rope climb
  • Rest 2 mins