Warm Up – 5 Mins
5 Min AMRAP
Door to door run
8 Mountain Climbers
8 Air Squat Thrusters

Row Intervals – 5 Mins
5 Rounds of:
15 Power Pulls (80-90%)
15 Recovery Pulls (50-60%)

Metcon – 14 Mins
14 Min AMRAP: “Choose your weapon” – Athletes may pick a medball, 2 DBs, 2 KBs, a plate, or sandbag. Use equipment for all movements
10 Step Ups / Leg
200 M Run
10 Thrusters