- 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