Before the Day Begins

Every Minute on the Minute for 10 Minutes:

Strict Pullups (weighted if possible)

STRENGTH – Press

4 sets of 4 at 75-80%

METCON

AMRAP in 4 Minutes

Row 500M

As many Front Squats as possible in remaining time.

Rest 1 Minute

AMRAP in 4 Minutes

Run 400 meters

As many Shoulder to Overhead as possible in remaining time.

Rest 1 Minute

AMRAP in 4 Minutes

100 Double Unders

As many Power Cleans as possible in remaining time.