Cycle 3 Week 1 of 8 Day 6

0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-50:00 Workout

50:00-60:00 Cool-down

1) Warm-up:

3 Rounds

20sec Hang from Rig

10 KB Goblet Squats

10 Single DB Curl to Press (5 each arm)

2) MetCon:

For Time:

—Buy-in—

200m DB/KB Carry (carry however)

*one partner carries DB, one carries KB, both carrying at the same time

—then—

3 Rounds:

20 Single DB Devil’s Press

40 Russian KB Swings

40 Wall Balls

40 Pull-ups

*split reps as needed

—Cash-out—

200m DB/KB Carry (carry however)

*one partner carries DB, one carries KB, both carrying at the same time (carry opposite implement of first carry)

Pace: Aggressive: 22:00, Solid: 25:00, Limit: 28:00

Beginner: 25/15, 26/18, 10/8, Ring Rows

Scaled: 35/20, 35/26, 14/10, Jumping/Banded Pull-ups

Rx: 50/35, 53/35, 20/14

4) COOL-DOWN