• WARMUP
  • 2 Rounds
  • Bike 1 min @400w
  • Row 1 min @1:50 500m pace
  • Pigeon Positions 10-10-10 seconds
  • 20 Bulgarian Split Squats 
  • 20 Up Downs

  • METCON
  • 10 min CAP
  • 40 Front Squats 95/65
  • 30 Burpees Over Bar
  • 30 Box Jump Over 24/20
  • 40 Power Cleans 95/65
  • At 12:00
  • 7 mins to find a 3RM Hang Squat Clean