• WARMUP
  • Bike 1000
  • KB Flow
  • 3 Rounds
  • :30 Samson
  • 15 Push-ups
  • 20 Air Squats

  • STRENGTH
  • 12:00 Running Clock
  • Build to a heavy 2 Rep Thruster

  • METCON (CAP 20)
  • “Kalsu”
  • For Time
  • 100 Thrusters 135/95
  • **At the top of every minute perform 5 Burpees including the 1st minute**
  • **Weight in Thrusters should be something you can always do atleast 5 in a row with**