• WARMUP
  • Animal Walks
  • Row 500m
  • METCON 
  • For Time (CAP 15) 
  • 30 Power Snatch 95/65
  • 40 Pull-ups
  • 30 Power Clean 95/65
  • 40 Pull-ups
  • Rest 5 mins
  • For Time (CAP 8) 
  • 12 Power Snatch 95/65
  • 15 HSPU 
  • 12 Power Clean 95/65
  • 15 HSPU
  • 30/20 Calorie Bike