• 1. Warm-Up
  • Dynamic Warmup

  • 2. Strength
  • 5:00 ME Plank directly into
  • Tabata HSPU OR Push-up 

  • 3. Met-Con
  • 8 min AMRAP 
  • 3 Power Cleans 185/125
  • 3 Muscle Ups
  • 6 Power Cleans 
  • 3 MU
  • 9 Power Cleans
  • 3 MU
  • 12 Power Cleans
  • 3 MU… etc

  • 4. Accessory
  • 4 Rounds
  • 400m Row Sprint
  • Rest 2:00