• WARMUP
  • Run 400m
  • Ido Portal Squat Warmup
  • Burgener Warmup
  • 2 Rounds
  • 15 Air Squats 
  • 10 Reverse Grip Dislocates

  • OLY
  • 12 mins to build to a heavy complex
  • 1 Squat Snatch + 1 Hang Squat Snatch

  • METCON (CAP 18)
  • For Time
  • 3 Rounds
  • Run 800m
  • 15 OHS 115/75
  • 45 Double Unders