• WARMUP
  • Bike 1600m
  • Dynamic Warmup
  • 15 Light Good Mornings
  • 15 Light Deadlifts
  • GYMNASTICS STRENGTH
  • 8 min CAP
  • 3:00 L-Sit
  • METCON
  • For Time 
  • Row 1K
  • 3 Rounds
  • 24 ALT DB Snatch 50/35
  • 24 Calorie Bike
  • Right into
  • Row 1K