• 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