• WARMUP
  • Row 750m
  • 50’ Bear Crawl
  • 50’ Ostrich
  • 3 Rounds
  • 10 Good Mornings BB
  • 10 BB DL
  • 10 BB HPC
  • 10 BB Strict Press

  • METCON (CAP 24)
  • For Time
  • 1 Round
  • 100 Double Unders 
  • 16 Deadlift 155/105
  • 16 HPC 155/105
  • 16 Push Jerks 155/105
  • Into..
  • 2 Rounds
  • 50 Double Unders
  • 8 Deadlift
  • 8 HPC
  • 8 Push Jerk
  • Into..
  • 4 Rounds
  • 25 Double Unders
  • 4 Deadlift
  • 4 HPC
  • 4 Push Jerk