- WARMUP
- Run 800m
- Burgener Warmup
- 3 Rounds
- 5 Box Jumps
- 5 Air Squats
- :30 Dragon Each Leg
- :20 Assisted German Hang Low Rings
- OLY
- 10 min EMOM
- 2 Squat Cleans (building)
- METCON
- Every 2 min for 12 mins
- 8 Bar Over Burpees
- 8 Hang Snatch 95/65
- 8 Thrusters 95/65