• WARMUP
  • 3 Rounds
  • 10 Single Arm Light DB Strict Press
  • 20 Air Squats
  • 30 High Jump Singles

  • STRENGTH/SKILL (30 mins)
  • Back Squat 5×5@75%

  • METCON (CAP 11)
  • 3 Rounds
  • 25 Wallballs 20/14
  • 12 Pullups
  • 75 Double Unders