- WARMUP
- 3 Rounds
- :45 Jump Rope
- 20 Cossack Squats
- 15 Pass Throughs
- 10 Push-ups
- SKILL
- 12 min ALT EMOM
- Min 1. 8-14 Alternating Pistols (Regression tuck leg behind or x2 Air Squat)
- Min 2. 2-4 Wall Walks w 5 second pause at top
- Min 3. :40 Hollow Rocks
- METCON (CAP 20)
- 3 Rounds
- 400m Run
- 20 DB Snatch 50/35
- 20 Single Arm Overhead Lunge Steps 50/35