- 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%