• WARMUP
  • Run 400m
  • Animal Walks
  • Burgener Warmup

  • SKILL (TECHNICAL)
  • 10 min EMOM 
  • 1 Squat Snatch + 1 OHS + 1 Snatch Balance

  • TRANSITION
  • 3 Rounds
  • 5 Wallballs
  • :10 Bike Sprint @80%

  • METCON (CAP 10)
  • "Karen"
  • 150 Wallballs