- 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