Warm Up
Group Dynamic
Skill
Movement Demo
Metcon
In teams of 3:
Row 3000 meters (alternate every 250 m)
*Complete 5 burpees every time you come off the rower
9x200 meter Medball Run (20/14)
*Each member will run 3 legs
20-15-10
Chest 2 Bar Pull-ups
20-15-10
Thrusters (75/55)
20-15-10
Box Jumps (24/20)
*Only one athlete works at a time and must complete all reps before the next member begins their work
Barbell Club
Skills
Snatch Pull + Power Snatch
Front Squat
Split Jerk + Jerk Support
Metcon
10 Deadlift (315)
15 Box Jump Overs (24)
20 KB Swings (55)
25 Double Unders
25 Calories
20 KB Swings
15 Box Jump Overs
10 Deadlift
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