• WARMUP
  • Bike 3 mins above 250 watts
  • 3 Rounds 
  • 15 Kips Swings
  • 15 Good Mornings
  • 30 Single Unders
  • 15 Air Squats 
  • Then 2 min ankle Opener

  • METCON
  • 14 min AMRAP
  • 4 Deadlifts 225/155
  • 8 Pullups
  • 40 Double Unders
  • 8 Deadlifts
  • 16 Pullups
  • 40 Double Unders
  • 12 Deadlifts 
  • 24 Pullups 
  • 40 Double Unders
  • 16 Deadlifts
  • 32 Pullups
  • 40 Double Unders
  • 20 Deadlifts
  • 40 Pullups
  • 40 Double Unders
  • **If you finish the last wrote round your time ends here do not start back over.  If not make it far as you can in 14 mins.**