• WARMUP
  • Row 1K
  • KB Flow
  • Squat Flow (Ido Portal)

  • OLY
  • Squat Clean 1.1.1.1.1×3 sets – work AHAP
  • rest :10 bw reps / 3:00 bw sets

  • METCON
  • 4 Rounds
  • 25/20 Calorie Row
  • 30 Wallballs 20/14
  • Rest 3:00 bw sets