Warm-up 0-5:00 Briefing 5:00-15:00 Kneeling T Spine PVC Pressout Prone snow Angel Prone Presses Shoulder Press (5-5-5-5-5) Increase every round Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Med Ball Squat Cleans HSPU
