- WARMUP
- Run 800m
- 3 Rounds
- 5 Shoulder CARs each side
- 8 REV Grip pass through
- 5 Weighted Sotts Press
- Crab Walk x2 (4 total crab walks)
- OLY
- Every 90 seconds for 9 mins
- 1 Squat Clean + 2 Jerks
- METCON
- "Amanda"
- 9-7-5
- Ring Muscle Up
- Squat Snatch 135/95
- *If you cannot do RING muscle ups you can modify to bar muscle ups
- *If you cannot do BAR muscle ups you will modify to the following
- 18-14-10
- C2B
- Ring Dips
- 9-7-5
- Squat Snatch 135/95