Warm-up

3 Rounds:

20 Banded Curls (10 each arm)

10 Wall Balls

5 Burpees

MetCon:

Partner 2 Rounds For Time:

20 Rope Climbs

40 Thrusters

60 Burpees

*split reps as needed

*Pace Goal: 25:00-30:00

*Rope: singles back and forth

*Thrusters: recommend 5s back and forth

*Burpees: 5s or 10s back and forth

Beginner: 80 Russian Twists (40 each way), 45/35, 20 Up Downs

Intermediate: Half or 3/4 Rope Climbs, 95/65

Advanced: 115/75

Sport: 135/95