• 1. Warm-Up
  • Mobility OH/Hamstrings
  • 5 min AMRAP 
  • 8 Push-ups
  • 10 Med Ball Cleans
  • 12 Sit-ups 

  • 2. Strength
  • Push Press @80-85%
  • 2-2-2-2-2+ Last set ME
  • Rest 2-3 mins between sets

  • 3. Met-Con (CAP 15)
  • 7 Rounds
  • 10 SDHP 95/65
  • 10 HSPU

  • 4. Accessory
  • 5 Rounds
  • 200m Row Sprint
  • :45 Rest