• WARMUP
  • Run 800m
  • 7 min AMRAP 
  • Ostrich Walk 
  • Shoulder CARs 10 Each side 
  • :30 Supine Grip Hang from Rig

  • METCON
  • For Time
  • 40/30 Calorie Row
  • 30/25 Calorie Bike
  • Right into…
  • 2 Rounds
  • 20 Alternating DB Snatch 50/35
  • 100 Double Unders 
  • Rest exactly 5 mins
  • Then…
  • 3 Rounds
  • Run 200m
  • 20 Hang Power Snatch 75/55