• WARMUP
  • Run 800m
  • Dynamic Warmup

  • METCON (Sprint These Rounds)
  • 4 Rounds 
  • 10 Strict HSPU (no Kipping allowed)
  • 20 Pull-ups
  • 20 Burpees
  • Rest 4 mins between rounds

  • STRENGTH (after metcon)
  • Front Squat 
  • 10 min CAP to work to heavy triple