• Warm-Up
  • 4 Rounds Rowling
  • Penalty is synchro :10 Wall Sit
  • Then
  • 15 KB FR Squats

  • Strength
  • 12 mins to find a 3RM Hang Squat Clean
  • Conditioning

  • 7 min AMRAP
  • 3,6,9,12,15…etc
  • SA DB C&J
  • 10-10-10-10-10…etc
  • Pistols