- WARMUP
- Run 400m
- 3 Rounds
- 10 Pass Throughs
- 15 Forward Arm Circles
- 10 KBS
- :30 Squat Therapy
- 5 High Jumping Air Squats
- STRENGTH
- 10 min Alternating EMOM
- O: 5-7 Strict C2B
- E: 8-10 Bent over Barbell Row
- METCON (CAP 14)
- 24-18-12-6
- Power Snatch 75/55
- Box Jumps 24/20