• WARMUP
  • Run/Row/Bike 800/1600m
  • Burgener Warmup 
  • Animal Walks
  • 3 Rounds
  • 3 Power Snatch
  • 6 Thrusters
  • 9 Lunge Steps

  • METCON
  • 24 min ALT EMOM
  • 1. 7 Power Snatch 115/75
  • 2. 12 Thrusters 115/75
  • 3. 7 Power Cleans 115/75
  • 4. 12 FR Lunge Steps 115/75