• 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