1) WARM-UP:

Stretch

Mobility: PVC Pass through 2 x 10, PVC lunge and rotate 2 x 10

2 Rounds:

10 x Step-ups

200m Run/Row/Ski

2) STRENGTH: Every 2 min for 10 min

10 x Barbell Step-ups (build in weight)

3) CONDITIONING:

400m DB Carry @50/35 (Rx+ 70/50, scaled less than or equal to 45/30)

4) METCON: For Time

21-15-9

Hang Power Snatch @75/55 (Rx+ 95/65, scaled 45/35)

Box Jumps @24/20” (scaled step-ups)