• WARMUP
  • 500m Row
  • Couch Stretch 2:00/Each Side
  • 15 PVC Pass Through
  • 20 Air Squats

  • STRENGTH
  • Back Squat 3×3 AHAP

  • METCON (CAP 12)
  • 5 Rounds For Time
  • 8 Front Squats (135/95)
  • 6 Burpees Over Bar
  • 8 DB Snatch 50/35