• WARMUP
  • 3 Rounds
  • 20 sit-ups 
  • 15 Good Mornings 
  • 15 PVC Pass Throughs
  • 250m Fast Bike

  • STRENGTH/SKILL
  • 5 min EMOM
  • 1 Deadlift – All sets above 75%
  • **10 mins to build to 75% before 5 min EMOM**

  • METCON (CAP 10)
  • 3 Rounds
  • 25 Toes To Bar
  • 15 STO 115/75
  • 5 Power Cleans 115/75