• WARMUP
  • Run 800m
  • Dynamic Warmup

  • METCON
  • 10 min AMRAP 
  • 8/6 Strict Pull-ups 
  • 15 UB Wallballs 20/14 *5 Burpee Penalty for not UB* 
  • 50 Double Unders
  • Rest 6 mins
  • At 16:00 (CAP 10) 
  • Accumulate 4 mins of
  • Weighted Plank 45/25