• WARMUP
  • Bike 1600m
  • Bear Crawl x3
  • Crab Walk x3
  • Ostrich Walk x3
  • 2 min AMRAP
  • Double Unders

  • STRENGTH
  • 5 Push Press + 3 Push Jerk x5 sets build to heaviest complex

  • METCON
  • 7-1 
  • Burpee Muscle Ups
  • 100m DB Waiter Carry Between each Round 50/35