• 1. Warm-Up
  • 400m Run
  • 5 min AMRAP 
  • 5 pull-ups
  • 10 push-ups
  • 15 Air Squats 

  • 2. Met-Con (30 min CAP)
  • 5 Rounds 
  • Sprint 200m OR 60 MTN Climbers (weather dependent)
  • 10 KBS 70/53
  • 10 Burpees
  • Rest 2:00 between rounds 

  • 3. Accessory
  • For time
  • Row 5k