Warm Up
2 ROUNDS
1:00 Row/Bike/Jog
10 Up-Downs
10 Burpees
10 Deadlifts
10 Hang Cleans
10 Shoulder to Overhead
10 Ground to Overhead
1:00 Row/Bike/Jog
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
10 Burpees
10/8 Cal Bike
20 Ground to Overhead
15/12 Cal Row
(Score is Rounds + Reps)
AMRAP x 20 MINUTES
10 Burpees
100 meter Run or :30 of Shuttle Run or High Knees
20 Backpack Ground to Overhead
30 Backpack Sumo Deadlight High Pulls
(Score is Rounds + Reps)
