*Repeat from 6/14/24

MetCon:

Dirty 30: “Frenemy”

Partner For Time:

800m Run

*split as needed

—then—

Partner 1: 30 Thrusters

Partner 2: 30 Chest to Bar

Partner 1: 30 Chest to Bar

Partner 2: 30 Thrusters

*one person working/one person resting, break up your reps as needed, transition when both people have completed their reps…example: partner 1 does 10 thrusters while partner 2 is resting, then partner 2 does 10 chest to bar while partner 1 is resting, continue back and forth until your 30 reps are done then switch movements

—3 minutes rest—

800m Run

*split as needed

—then—

Partner 1: 60 Wall Balls

Partner 2: 30 Pull-ups

Partner 1: 30 Pull-ups

Partner 2: 60 Wall Balls

*one person working/one person resting, break up your reps as needed, transition when both people have completed their reps…example: partner 1 does 10 wall balls while partner 2 is resting, then partner 2 does 10 pull-ups while partner 1 is resting, continue back and forth until your 60 or 30 reps reps are done then switch movements

Pace Goal: 25:00, Solid: 27:00, Limit: 30:00

*rest included in pace times

Beginner: 45/35, Ring Rows, 10/8, Ring Rows

Intermediate: 75/55, Chin over Bar, Jumping or Banded Pull-ups, 14/10, Jumping or Banded Pull-ups

Advanced: 95/65, 20/14

Sport: 115/75, 25/20