• WARMUP
  • Run 400m
  • 5 min AMRAP 
  • PVC Pipe Game – Penalty 10 Air Squats + 10 Pushups for Each Pipe Drop 

  • STRENGTH
  • Running Clock – Strict Press
  • 7 mins to build to a heavy 5 Rep
  • @8:00
  • 10 min EMOM
  • 3 Strict Press @ Heavy 5 Rep Weight

  • METCON
  • 7 min AMRAP
  • 7 Hang Power Cleans 95/65
  • 7 Lateral Burpees Over Bar