• 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