• 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