• Conditioning
  • 15 Min AMRAP
  • 2 Full Snatch + 2 Overhead Squat 155/105
  • 8 Bar Facing Burpees
  • 8 TTB

  • Plyometrics
  • Every 90 seconds for 6:00 (5 rounds)
  • 10 Plate Good mornings + 3 Squat High Jumps (as high as possible)
  • Resting 90 seconds between rounds



  • FURYAN 30 CLASS
  • 15 min EMOM
  • 10 Burpees
  • 12 Goblet Squats 
  • 200m Bike