WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
STRIKING:
10:00
- Knee to mitt
STRENGTH:
20:00
Front Squat 2RM
- 2-2-2-2-2-2
Bounds
- OTM6 – Bound 10m
MetCon:
6 Rounds – CAP12
- 5 Squat Clean #155/105
- 50 Double Under (SUB: 100 singles)