• WARMUP
  • Run 400m
  • 5 min AMRAP
  • Spider-Man Walk
  • :30 Squat Therapy
  • 5 Push-ups

  • METCON
  • 4min AMRAP: 
  • 9 Thrusters 95/65
  • 6 Burpees Over Bar 
  • rest 4min  
  • 4min AMRAP: 
  • 12 Wall Balls 20/14
  • 6 Burpee Box Jumps 24/20
  • rest 4min 
  • 4min AMRAP: 
  • 10 Alt DB Snatch 50/35
  • 6 DB Walking Lunge Steps 50/35
  • rest 4min 
  • 4min AMRAP: 
  • 5 Deadlift 225/155
  • 6 KB OH Walking Lunge Steps 53/35