- 1. Warm-Up
- Mobilize OH/Hips/Hamstrings
- Dynamic Warm-Up
- 20 Burpees
- 2. Strength
- Strict Press 5×4@80-85%
- Rest 2 mins
- 3. Met-Con
- 10 min AMRAP
- From 0-5:00
- 7 HPC 155/105
- 21 Double Unders
- At 5:00-10:00
- 7 Deadlifts
- 21 Double Unders
- Score *Total Reps*
- 4. Accessory
- 3 Rounds 1 min ME Cal Row – Rest 2 Mins