Warm-up

3 Rounds:

10/8 Calorie Bike (easy, moderate, hard)

10 Hollow Rocks

Energy Systems

12-minute time block:

50/40 Calorie Row

40/30 Calorie Bike

MetCon:

4 Rounds

3-minute time block

40 Double Unders

20 AbMat Sit-ups

Max Rounds of DT with remaining time

*12 Deadlift/9 Hang Power Cleans/6 Jerks

—1 minute rest between rounds—

*Pace Goal: 4-6 Rounds of DT

*pick up where you left off each round

Beginner: 30 line hops, 15 sit-ups, 10 KB Upright Rows/10 Russian Swings

Intermediate: 50 single unders, 115/75

Advanced: 155/105

Sport: 155/105