• WARMUP
  • Run 800m
  • Bike 1600m
  • Wrist Warmup
  • 25 Push-ups 
  • 15 Jumping Air Squats
  • 5 Strict Pull-ups 
  • SKILL
  • 9 min alt EMOM
  • 1. 6-12 Toes to Bar
  • 2. 50' HS Walk
  • 3. 1-3 Strict Muscle Ups
  • METCON
  • 4 Rounds
  • 2 min AMRAP 
  • 400/300m Sprint
  • ME Power Clean @50% of 1RM
  • Rest 3:00

  • Post scores to comments below