• WARMUP
  • Plate Shoulder Prep
  • Bike 1000m
  • 2 Rounds
  • 10 Kip Swings
  • 10 Triplanar Lunge Steps 
  • 10 sec HS Hold

  • METCON (CAP 17)
  • For Time
  • 50 HSPU *Modify w seated DB Press*
  • 50 TTB 
  • 50/35 cal bike
  • 50 Box step overs 24/20 53/35
  • 50' Right OH Lunge KB 53/35
  • 50' Left OH Lunge KB 53/35
  • *This workout is very difficult get as far as you can in 17 mins!*

  • STRENGTH (optional)
  • Push Press 3×5@82.5%