• WARMUP
  • 3 Rounds
  • :30 Static KB Front Rack Hold
  • 10 Forearm Rotations
  • 10 Pass Through
  • :30 Ankle Opener
  • 10 Calorie Row
  • 10 Air Squats
  • STRENGTH (optional)
  • Back Squat 4×4 start at 75%
  • METCON
  • 17 min AMRAP 
  • 25 Wallballs 20/14
  • 15 C2B
  • 25 Thrusters 115/75
  • 15 Calorie Row