• WARMUP
  • Bike 800m
  • 4 Rounds
  • :30 Assisted German Hang
  • 8 Reverse Grip Pass Through
  • 10 Single Leg Hops (each leg over pipe)
  • 8 Push-ups
  • 8 KB DL

  • STRENGTH/SKILL (CAP 20)
  • 10-1 NOT FOR TIME
  • Strict Ring Dips
  • After every set complete:
  • 20 Double Unders

  • METCON (partner)
  • 4 Rounds For Time SPRINT!
  • 20/15 Calorie Bike
  • 20 Dumbell Snatch 50/35
  • 15 Burpees Over DB