- WARMUP
- Run/Row/Bike 400m
- Burgener Warmup
- 2 Rounds
- 10 F/B Kicks
- 10 S2S Kicks
- 10 Jumping Air Squat
- 10 Snatch Balance
- :30 Ankle Opener
- OLY
- Squat Snatch 5-5-3-3-1
- Rest 2 mins bw sets
- *focus on perfect movements if it feels good slap the weights on*
- METCON
- 15 min AMRAP
- 25 WTD sit-ups 15/10
- 20 Pull-ups
- 15 OHS 95/65