• 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