• WARMUP
  • Run 400m
  • KB Flow
  • 20 PVC Pass Through
  • 20 Strict Press Empty Barbell

  • STRENGTH
  • Push Press 3×5 – moderate to heavyweight for all 3 sets

  • METCON
  • 20 min AMRAP
  • 400m Run
  • 15 Power Cleans 115/80
  • 10 STO 115/80