• WARMUP
  • Run 400m
  • 3 Rounds
  • 10 Sotts Press
  • 1 Round Burgener Warmup
  • Crab Walk F/B
  • 5 Ring Dips
  • 5 Strict Pull-ups 

  • OLY
  • Every 45 seconds for 12 mins
  • 1 Squat Snatch @70-75%

  • METCON (CAP 9)
  • For Time
  • 10-20-30
  • Burpees Over Bar
  • 15-10-5
  • Power Snatch 165/115