1) WARM-UP: 3 Rounds (Coach led on command)

4 x Dip Squat

4 x Drop Split

4 x Split Strict Press

2) STRENGTH: Every 2 min for 10 min

4 x Bench Press @75+% (build each set until you reach the heaviest set of 4 you can complete)

—2 min rest—

Max Reps @80% of your heaviest 4 rep

3) METCON: Partner “Fraren”

21 x Thrusters @95/65 (Rx+ 115/75, Scaled less than or equal to 75/55)

21 x Pull-ups (Rx+ C2B, Scaled Band Pullups or Ring Rows)

50 x Wall Balls @20/14 (Scaled 14/10)

15 x Thrusters @95/65

15 x Pull-ups

50 x Wall Balls @20/14

9 x Thrusters @95/65

9 x Pull-ups

50 x Wall Balls @20/14