7.17.2021

Warm-up
200 m run
50 ft soldier kicks
50 Ft Samson
50 Ft Side lunge
50 Ft Walking inch worm
Empty bar – GM, OHS
Deadlift (5@75%, 3@85%, max @ 95%)
Metcon (AMRAP – Rounds and Reps)
2xs thru
2 min amrap 2 min rest
5 power cleans 135/95 + 165/110
5 Ring Dips
*Pick up where you left off*

Bonus Abs
3×30 Kayakers
35/26+ KB