Energy Systems

Every 4 minutes for 16 minutes (4 sets):

200m Run

100m Double KB/DB Farmer's Carry

MetCon:

As Many Rounds as Possible in 8 minutes:

2 Pull-ups

2 Burpee Box Jump Overs

4 Pull-ups

4 Burpee Box Jump Overs

6,8,10,etc…

*Pace Goal: Into the round of 12-14

Beginner: Double DB Curls, 16/12”

Intermediate: Jumping/Banded Pull-ups, 20/16”

Advanced: 24/20”

Sport: chest to bar, 24/20”