- 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