• WARMUP
  • Row 500m
  • 2 Rounds
  • 12 Kip Swings
  • 12 Pass Throughs
  • 12 Air Squats

  • METCON
  • 3 Rounds
  • 800m Row
  • 15 Hang Cleans 115/80
  • 15 TTB

  • STRENGTH (optional)
  • Front Squat 3×3