1. Warm Up
In teams of three
Bar Hang
Plank Hold
100 Burpees
Rotate Every 30 seconds until Burpees are completed
2. Prep
3 sets
6 Push Press
6 Hang Power Cleans
6 Wall Balls
3a. Strength
3×3 Push Press
3b. Endurance
4 rounds
30 cal assault bike
20 DUs
10 air squat
4. Met Con
800 Meter Run
60 Wall Balls 20/14
60 Hang Power Cleans 115/75
60 Pull Ups
800 Meter Run
