1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP: 3 Rounds

10 x Air Squats

10 x Ring Rows

10 x AbMat Sit-ups

3) MetCon:

Teams of 3

For Time:

20 rounds:

1 x Rope Climb (Scaled Rope Pull x 2, Sport: Legless)

3 x Thrusters @115/75 (Scaled less than or equal to 96/65, Sport: 135/95)

5 x Lateral Bar Burpees

7 x Kettlebell Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53

*Everything in a waterfall format. Partner A starts the workout, Partner B cannot move on until Partner A completes the exercise, Partner C cannot move on until Partner B completes the exercise