| AMRAP 20: |
| 200 M Run OR 12/9 Cal Bike |
| Weakness 1 (2:00) |
| 200 M Run OR 12/9 Cal Bike |
| Weakness 2 (2:00) |
| *For weakness work, have athletes choose from the following skills to work on during their weakness: |
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| Strict TTB, TTB, Strict HSPU, HSPU, Strict Pull Ups, Kipping/Butterfly Pull Ups, Strict Muscle Up, Muscle Up, Double Unders, |
| Pistols, Handstand Walking, Freestanding Handstand Hold, Push Ups, Ring dips, Box Dips, Rope climbs |
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| METCON: |
| 42-30-18 |
| Cal Row (Ladies Cals 36 – 24 – 15) |
| Burpee to 6″ Target |
| Ab Mat Sit Up |
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| OPTIONAL WORK: |
| 20:00 Stretch & Mobility |
