• WARMUP
  • Bike/Row 5 mins
  • 5 min AMRAP 
  • 10 Shoulder CARs
  • 10 BB Good Mornings
  • 10 Ring Rows
  • 10 Pass Throughs
  • METCON (CAP 30)
  • WZA Team Qualifier 8/9/10
    5 Rounds:
  • 10 Deadlifts 275/185 
  • 10 Strict HSPU (X2 Push-up MOD)
  • directly into:
    3 Rounds:
    30 Pull-ups
    30 Wall Balls 20/14
  • directly into:
    50 TTB (TTK MOD)
    50 OHS 95/65