- WARMUP
- Pigeon 30-30-30
- 10 Slow Controlled Prisoner Rotations
- Bike 1 min @moderate/fast pace (hands on)
- 10 Slow Ring Rows
- 10 Weighted CARs
- 10 PVC Pass Through
- 10 Air Squats
- METCON
- 15 min AMRAP
- 3 Rounds
- 20 Thrusters 95/65
- 40 Sit-ups
- 15 HSPU
- In remaining time
- ME Power Snatch 95/65