- 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