1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

8/6 x Calorie Bike

6 x Hang Power Cleans

6 x Push Jerks

3) MetCon:

Partner 6 Rounds For Calories, Rounds and Reps:

3 minute x Max Calorie Bike

AMRAP 3: 5 x Clean & Jerks + 2 x Rope Climbs

—2 minute rests between rounds—

*both partners working at the same time, one on bike, one on AMRAP, switch each round, partner picks up where the other left off on AMRAP

*Pace: Aggressive: 216/162, 15 Rounds, Solid: 180/144, 13 Rounds, Limit: 144/108, 10 Rounds

Beginner: 95/65, 10 sit-ups + 10 ring rows = 2 rope climbs

Intermediate: 135/95, Half or 3/4 rope climbs

Advanced: 155/105

Sport: 185/125