Warm-up

3 Rounds:

10 Push-ups

10 Ring Rows

10 Air Squats

Strength

Every 3 minutes for 15 minutes

10 Double DB Bench Press

10 Gorilla Rows

*do both movements back to back then rest for the remainder of the 3 minutes

MetCon:

As Many Rounds and Reps as Possible in 7 minutes

100m Run

10 Single DB Hang Squat Cleans

*Pace Goal: 5-6 Rounds

Beginner: 25/15

Intermediate: 35/20

Advanced: 50/35

Sport: 70/50