- Warm-Up
- 3 Rounds
- 600m Bike
- 15 PVC Pass Through
- 10 Up Downs
- 50 Single Unders
- Strength (Running Clock)
- Front Squat
- 5×2 @85% of 1rm
- Then
- 3×1 @90% of 1rm
- 000,200,400,600,800,1000, 1200,1400
- Conditioning (CAP 7)
- For Time
- 30 Clusters 135/95
- FURYAN 30 CLASS
- 18 min AMRAP
- 12 cal row
- 16 Air Squats
- 20 mountain climbers
- 24 singles Unders