4 Rounds for Time
Warm-up
Warm-up
400 Meter Run/Row
3 Rounds
10 Jumping Air Squats
10 Push Ups
3 Rounds
10 Jumping Air Squats
10 Push Ups
Weightlifting
Back Squat (3×12@60% of MAX)
Metcon
Metcon (Time)
4 Rounds for Time
20 Calorie Row
5 Man Makers 50/35
10 Pull Ups
20 Calorie Row
5 Man Makers 50/35
10 Pull Ups
Metcon Scaled
Metcon (Time)
4 Rounds for Time
20 Calorie Row
5 Man Maker 35/25
10 Banded Strict Pull Ups
20 Calorie Row
5 Man Maker 35/25
10 Banded Strict Pull Ups