• WARMUP
  • Run 400m
  • 2 Rounds
  • 10 F/B Kicks
  • 10 S2S Kicks
  • 10 Squat Jumps
  • 10 Push-ups
  • 10 Pass Through 
  • 10 Squat Jumps

  • OLY
  • 12 min EMOM
  • 2 Power Clean and Jerk
  • *Start light and build across the 12 mins*

  • METCON (CAP 12)
  • For Time
  • 100-80-60-40-20
  • Double Unders
  • 15-12-9-6-3
  • Clean and Jerk 135/95