Warm-up

3 Rounds:

10 Single DB Cleans (5 each arm)

10 Single DB Shoulder to Overhead

10 Lunges

MetCon:

Teams of 3

12 Rounds For Time:

One person does 30/21 Calorie Bike

Other two AMRAP while on bike:

20 Single DB Hang Clean & Jerks

20 Alt. Pistols

*rotate through on the bike so that each teammate does 4 rounds on the bike

*Pace Goal: 24:00-28:00 completion, 12-14 Rounds

*Bike: 2:15 or less

AMRAP: recommend 10s on each movement

Beginner: 25/15, Lunges with no weight

Intermediate: 35/20, Single DB Lunges

Advanced: 50/35

Sport: 70/50