- WARMUP
- Run 400m
- Wrist Warmup
- Spider-Man Walks x2
- Power Skip
- 3 Rounds
- 3 HHPC
- 3 LHPC
- 3 PC
- 3 FS
- 3 Push Jerk/Split Jerk
- OLY
- 12 min EMOM
- 1 Power Clean and Jerk start at 80% and work to heaviest single of the day
- METCON (CAP 12)
- For Time
- Bike 2K/Row 1K
- 30 Power Clean and Jerks 135/95