• WARMUP
  • Burgener Warmup
  • 6 min AMRAP
  • 10 Light DB Strict Press
  • 5 SN Grip BTN Push Press
  • 10 Step Ups
  • 10 Pass Throughs 
  • :10 Each Leg Dynamic Lizard

  • METCON
  • For Time
  • Row 1,000m (CAP 5) 
  • Right into… 
  • 10 Rounds
  • 3 Power Snatch 135/95
  • 5 Strict HSPU 
  • 7 Box Jumps 24/20