- 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