• WARMUP
  • Run 400m
  • Bike 800m
  • 1:00 Squat Therapy
  • 2:00 Rollout Legs (Foam Roller, PVC Pipe, Barbell)
  • 5 min AMRAP 
  • 50 Single Unders
  • 5 Power Snatch (Light)
  • 5 KBS

  • METCON
  • 15 min AMRAP 
  • 12 Power Snatches 75/55
  • 18 Box Jumps 24/20
  • Rest :30 after each round

  • GYMNASTICS STRENGTH
  • 10 Sets of 3-5 Strict TTB
  • Sets on clock 
  • :45/1:30/2:15/3:00/3:45/4:30/5:15/6:00/6:45/7:30