Warm-up

3 Rounds:

10 Push-ups

10 Barbell Bent Over Rows

250/200m Row

MetCon:

Partner As Many Rounds and Reps as Possible in 25 minutes:

20 Hang Clean & Jerks

20 Bar Muscle-ups

40 Calorie Row

*split reps as needed

*Pace Goal: 3-4 Rounds

*HC&J: recommend 5s back and forth

*Bar MU: 4-5 back and forth or singles

*Row: Solid, steady pace

Beginner: 75/55, 20 Double DB Curl to Press

Intermediate: 115/75, 20 Pull-ups/20 Dips

Advanced: 135/95

Sport: 155/105, Ring MU