1. Warm Up: Jump Rope 5 min & 50 Double Unders
2. Strength: Snatch Balance, 5x5 or 3 RM
3. Stamina: 3-5 rounds
- Snatch Balance at #2 weight, 2 reps
- Curtis P., 5 reps
- SLRDL, 10 reps per side
4. Work Capacity: "KAREN"
- 150 Wallball shots for time (20#)
5. Durability
- 3x10 muscle up turnover
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