• 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