Warm up
8 min
10/8 Cal Bike/Echo Bike
8 Ring Row
4 + 4 Front Squat + Press
8 Good Morning
8 Spiderman
-into-
Hip Halo

Back Squat
3 Back Squat @ 7/10 RPE
3 Back Squat @ 7.5/10 RPE
3 Back Squat @ 7.5/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE

Metcon
4 sets
9 Thrusters (50/35kg or 50%)
1-2 Rope Climbs or 8 C2B
15/12 Calorie Echo Bike
-Rest 3 minutes between sets-

Basic
4 sets
9 Thrusters (Light)
8 Jumping C2B or Ring Row
15/12 Calorie Bike
-Rest 3 minutes between sets-