• WARMUP
  • Run 400m
  • Burgener Warmup
  • :30 Samson each side 
  • 5 min AMRAP
  • 5 Strict Pull-ups
  • 10 Box Dips
  • 15 Perfect Air Squats
  • OLY
  • Squat Clean
  • Every 15 sec for 16 sets 
  • Rest 2 mins
  • Every 30 sec or 8 sets
  • Rest 2 mins
  • Every 60 sec for 4 sets
  • Rest 2 mins
  • Every 120 sec for 2 sets

  • METCON
  • On a 13:00 running clock
  • Run 1200m
  • 50 Double Unders
  • Bike 500m
  • 50 Air Squats
  • In remaining time AMRAP
  • Kettlebell Swings 53/35