• 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