• Warm-Up
  • 3 Rounds
  • 500m Bike
  • 10 PVC Around The world 
  • 10 PVC Pass Through 
  • 10 OHS
  • 10 Muscle Snatch
  • 10 OHS

  • Metcon
  • Running Clock
    From 0:00-14:00
  • Find Heaviest Clean and Jerk for the day

  • @20:00
    3 Rounds for Time
    10 Clusters 115/80
    20 Pullups

  • Furyan 30
    10 min AMRAP
    200m Row
    10 Russian Swings
    15 hanging knee raises

    Partner finish
    Each partner splits reps
    100 leg throws
    200 sit-ups
    100 Plank pushups