- WARMUP
- 10 min AMRAP
- 10 Good Mornings
- 10 Step Ups
- 1 Pull-up 3 sec Hold x3
- 10-10-10 Pigeon
- 10 sec PVC FR Rack
- METCON
- 4 min AMRAP
- 15 Cal Row
- 12 Deadlifts 185/125
9 Burpees Over Bar - rest 5min
- 4 min AMRAP
15/12 Cal Bike - 12 Thrusters 95/65
- rest 5min
- 4 min AMRAP
- 30 Wall Balls 20/14
- 12 Box Jumps 24/20