STRENGTH

  • Squat Snatch
    • 8×2 resting 90s- 2min
    • Work to a moderate load
    • Technique work for beginners

METCON

  • “Ring of Fire” , For time: (10:00 Cap)
  • 21-15-9
    • Overhead Squats (115, 75)
    • Pull – Ups

EXTRA CREDIT

  • 8:00 AMRAP Farmer Carry AHAP