• 1. Warm-Up
  • Static Quad
  • 3 Rounds
  • 8 KB Goblet Squats
  • 8 KB Push Press
  • 4 Burpees over KB
  • 2. Strength
  • Pause Front Squat 5×4@80%
  • *2 sec pause*

  • 3. Met-Con
  • 9 min AMRAP 
  • 4 Clusters 155/105
  • 12 Box Jumps 24/20
  • 4. Interval
  • 4 Rounds
  • In 1 min complete 
  • 50 DU
  • ME Bar Muscle Ups in remaining time
  • Rest 1:00