10m - Dynamics

10m - Squat Clean Prep

15m to complete 3 heavy sets of:

  • 1 Squat Clean + 4 Front Squats

MetCon - 4x 2m windows with no rest:

  • 10 Thrusters 95/65

  • Max Cals on the Rower remaining time

*Score is total calories. At 0,2,4,6m athletes will perform 10 thrusters and spend the rest of the workout accumulating rower calories.

Mobility - Pigeon Pose 2m/side.