- WARMUP
- Dynamic Warmup
- 3 Rounds
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
- METCON (CAP 25)
- “Luce”
- 3 Rounds
- 1000m Run (if anyone wants to row because temperature that’s fine)
- 10 Ring Muscle Ups (20 C2B or 20 Pull-ups)
- 100 Air Squats (Modify to 60 dependant on fitness level)