• WARMUP
  • Run 400m
  • 8 min AMRAP
  • 5 Shoulders CARs
  • 5 Pass Throughs
  • 10 Empty BB Strict Press
  • 10 Ring Rows

  • OLY
  • Find a 1RM Push Jerk

  • METCON
  • 12 min AMRAP
  • 15 Push-ups
  • 12 Pullups
  • 9 Hang Clean and Jerk 115/75