• Warm-Up
  • 3 Steady Rounds
  • 200m Row
  • 50 Single Unders
  • 25’ Spider-Man Walk
  • 10 PVC OHS

  • Strength (25 mins)
  • Back Squat 3×2@92.5%

  • Conditioning (CAP 7)
  • For Time
  • 30 Pullups
  • 20 Hang Squat Cleans 135/95
  • 150 DU (300 Singles)