• WARMUP
  • Run 400m
  • 6 min AMRAP
  • 5 Jumping Air Squats
  • 5 Pass Throughs
  • 5 Rev Grip Pass Through 
  • 5 Pull-ups
  • :30 Samson Stretch
  • METCON (CAP 35)
  • For Time
  • 4 Rounds
  • 7 Front Squats 205/145
  • Run 200m
  • 3 Rounds
  • 9 Power Cleans 185/125
  • Bike 600m
  • 2 Rounds
  • 12 Power Snatch 155/105
  • Run 200m
  • 1 Round
  • Row 500m
  • COOL DOWN
  • Smash Calves
  • Bike 10 min easy pace