• WARMUP
  • 10 min AMRAP
  • 5 Calorie Bike (increase speed each round)
  • 10 PVC Pass Through
  • :30 T-Spine Smash
  • 10 PVC OHS

  • OLY
  • Every 90 seconds for 12 mins
    2 Squat Snatch @85%

  • METCON (CAP 15)
  • For Time
  • 75 Thrusters 95/65
  • **Every-time the bar is dropped run 200m**