- WARMUP
- Dynamic Warmup
- 10 Face Down Prisoner Rotations
- 10 Kip Swings
- 10-10-10 Pigeon
- POWER
- 4 Rounds
- Bike 10 sec @100% effort
- Rest 2:00
- You will complete 2 rounds before metcon and then 2 rounds after
- METCON
- 3 min AMRAP
- Burpee to 6”
- Into…
- For Time
- 75 Air Squats
- 50 Power Snatch 75/55
- 25 C2B Pullups