• WARMUP
  • 400m Run
  • Animal Walks

  • STRENGTH
  • 15 min alternating EMOM
  • 1. :40 Max WTD Strict Pull-ups 20/14
  • 2. :45 Hollow Hold
  • 3. :30 DBL OH KB/DB Static Hold 53/35

  • METCON 
  • 10 min AMRAP
  • Run 1600m
  • In remaining time of 10 mins
  • ME HS Hold (Free/Wall/Plank)