3 Rounds
20sec Hang from Rig
10 x KB Goblet Squats
10 x Single DB Curl to Press (5 each arm)
3) MetCon:
Partner 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: 22:00-28:00
Beginner: 25/15, 26/18, 10/8, Ring Rows
Intermediate: 35/20, 35/26, 14/10, Jumping/Banded Pull-ups
Advanced: 50/35, 53/35, 20/14
Sport: 70/50, 70/53, 25/20, Chest to Bar