• WARMUP
  • 2 Steady Rounds
    30/20 Calories on Assault Bike
    8 Handstand Push Up “Negatives” OR 8 Slow Push-ups 
    (Control decent, kip back to top or reset)
    15 Pause KB Goblet Squats
  • OLY
  • 8 min EMOM
  • 1 Squat Snatch – Start at 70% and build
  • METCON
  • 10 Rounds
  • 250m Row
  • 8 HSPU OR 12 Push-ups