-Warm up: 3 rounds not timed
- 5 push ups
- 5 pull ups
- stretch for 30 seconds
-Strength: 5 of 10 cleans
-Metcon: 4 RFT
- 20 diamond push ups / 25 normal push ups
- 10 m bear crawl + 10 m crab walk
- 5 HSPU (must touch head to ground / lowest you can possibly go)
-Core:
- 1 marine (25)
- 55 pengi
-Durability:
- 2 min. box breathing
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