- WARMUP
- Run 400m (weather dependent)
- Animal Walks
- 2 Rounds
- 20 Shoulder CARs
- 10 Pushups
- 10 Pass Throughs
- OLY
- Hang Squat Snatch + Snatch 1.1 rest 15 seconds x5 Sets AHAP rest 2 mins bw sets
- *Complete 1 Hang Squat Snatch drop the bar rest 15 seconds then complete 1 Full Snatch
- METCON
- 7 min AMRAP
- 5 Sumo Deadlift High Pulls 135/95
- 5 Strict HSPU
- *Box HSPU / TRIPOD / Push-ups