• WARMUP
  • Run 400m
  • 3 Rounds
  • Bear Crawl
  • Ostrich Walk
  • 20 Mountain Climbers 

  • METCON
  • On a running clock
  • For Time
  • Run 1 Mile AFAP
  • At 13:00
  • 10 mins to find a 3RM Hang Squat Clean
  • At 23:00
  • 3 min AMRAP 
  • 12 Power Cleans 95/65
  • 12 Air Squats 
  •  
  • Rest 1 min
  • 3 min AMRAP 
  • 12 Power Cleans 95/65
  • 12 Air Squats