Warm-up
3-4 sets
30″ bike or row
5 ring rows
5 box dips
Gymnastics
Alternating On The Minute x 6 (3 Rounds):
Minute 1: 12/9 Calorie Assault Bike
Minute 2: 3 Ring Muscle-Ups
Sc + Ring HOLD 20-30″
Weightlifting
Hang Power Snatch (3 Sets:)
1 Hang Power Snatch
1 Low-Hang Power Snatch
Rest as needed between sets.
Metcon (Time)
2 Rounds:
200 Meter Run, 30 Power Snatches (75/55)
200 Meter Run, 4 Rope Climbs (12′)
200 Meter Run, 30 Barbell-Facing Burpees
Cap 35′
