• WARMUP
  • Run 800m
  • Animal Walks

  • STRENGTH
  • 15:00 to build to 3RM OHS from Rack

    METCON

  • 3 Rounds
  • 4 min AMRAP
    3-6-9-12-15… etc
    OH Squat 95/65
    TTB or Hanging knee raises

    Rest 1 min between AMRAP Rounds 

  • **Pick up where you left off make it as far as you can by end of 3rd round**