Block 1: 22 mins

Choose one of the 3 options given: the strength option, the metcon option or the UL practice option. When completed, use the time remaining to go through the AMRAP getting as many rounds as possible.

Block 2: 21 mins

For the first part, give yourself a 10 min cap. Complete 21 reps for each of the 3 exercises, then repeat at 15 and repeat again at 9 until completed. When done, Complete each of the 4 option below or until your time runs out.