• Warm-Up
  • Row 1K
  • 2 Rounds
  • 20 Air Squats
  • 25’ Spider-Man 
  • :15 Ring Lat/Tri each 
  • 20 Ys and Ts

  • Strength – 20 mins
  • Front Squat 
  • 5-5-3-3-1
  • **make all sets heavy**

  • Metcon (CAP 15)
  • 3 Rounds
  • 21 Power Clean 135/95
  • 15 Strict HSPU – sub x2 Pushups for HSPU