- Warm-Up
- 2 Rounds
- KB Flow
- 750/650m Row
- Hook Grip BB Up Downs
- 10 BB Kang Squats
- Strength
- Every 90 seconds for 9 mins (7 sets)
- 1 Power Clean + 1 Squat Clean + 2 Front Squats
- Building – Keep Barbell in Hands for entirety of complex
- Metcon
- 3 min AMRAP
- 30/25 Cal Row
- ME Clean and Jerks 135/95
- 2 Min Rest
- 3 min AMRAP
- 25/20 Cal Bike
- ME Clean and Jerks 135/95
- 2 Min Rest
- 1 min AMRAP
- ME Clean and Jerks 135/95