• WARM-UP
  • 6 Rounds

  • 20 seconds Single Unders

  • 10 seconds rest

  • 20 seconds of Mountain Climbers

  • 10 seconds rest
  • After this time period accumulate 30 Strict Presses with an empty Barbell.


  • OLY
  • Every 45 seconds for 9 mins
  • 1 Squat Snatch @65-75%
  • Met-Con
  • 
4 Rounds

  • Run 400 meters

  • 15 Ring Dips
  • Extra Work
  • Mobilize pecs/shoulders
  • Roll out Quads 90 sec each leg