• WARMUP
  • 10 min AMRAP
  • Row 200m
  • :30 Ankle Opener
  • 10 CARs
  • 10 Wtd Good Mornings
  • 5 C&J
  • METCON
  • From 0-5 Minutes
  • 20 Clean and Jerks 165/115
  • At 5 mins
  • For Time
  • 24 Strict HSPU (48 Push-ups)
  • 36/30 Calorie Row/Bike
  • 48 Kettlebell Swings 53/35
  • 24 Burpees Over KB
  • 20 KB Overhead Walking Lunge Steps 53/35