- 1. Warm-Up
- Run 400m
- 3 Rounds
- 10 Plate GTO
- 10 Plate Squats
- 8 Strict Pullups / Ring Rows
- 2. Strength
- 6×1 min Plank Hold
- 30 sec rest
- 3. Met-Con
- 20 min AMRAP
- 2 Rope Climbs
- 12 Hang Clusters 95/65
- 200m Run
- 4. Accessory
- Run 15 mins for distance or 30 Light snatches (technique)