• 1. Warm-Up
  • Run 400m
  • Static Hip mobility / OH Mobility
  • 3 Rounds
  • 8 MBC
  • 10 Perfect Kips
  • 6 HRPU
  • 2. OLY
  • Barbell Complex
  • 1 Snatch DL + 1 Snatch High Pull + 1 Full Snatch 6×1@75%
  • Every 2 mins for 12 mins
  • 3. Met-Con
  • 10 min AMRAP 
  • MBC Wallballs 20/14
  • EMOM 5 Burpees over Med Ball at the beginning of every minute
  • You must catch the wallball before going into the next rep
  • *Score is MBC Wallballs
  • 4. Interval
  • 4 Rounds
  • 15 Thrusters 95/65
  • 6 Muscle ups
  • Rest 2:00