• WARMUP
  • Bike 500m
  • Row 250m
  • Run 200m
  • 50’ Single Leg hop on Each Leg 
  • 50’ Bear Crawl
  • 3 min AMRAP
  • 5 Push-ups
  • 10 Step Ups 

  • STRENGTH/SKILL (CAP 17)
  • 3 Sets NOT For Time
  • 50’ Handstand Walk OR :30 HS Hold
  • 50 Double Unders OR 1 min practice
  • Max Strict UB Ring Dips OR UB Box Dips
  • Rest 1:30 between sets

  • METCON (CAP 6 sets)
  • For Time
  • 100 Wallballs 20/14
  • Every 2 mins including 0:00 complete 15 Burpees