• 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)