• WARMUP
  • Bike 800m
  • 3 Rounds
  • :30 Samson Stretch
  • 5 Strict Pull-ups / Ring Rows
  • 10 Push-ups
  • 15 Light Overhead Squats
  • :30 Standing Hamstring Stretch

  • TRANSITION
  • 3 Rounds
  • 4 Hang Power Cleans (Ascending weight each round)
  • 3 Burpees
  • 2 Muscle Ups

  • METCON
  • 8 min AMRAP 
  • 8 Hang Power Cleans 155/105
  • 6 Burpees Over Bar
  • 4 Bar Muscle Ups