Warm Up
3 Rounds
12 Squats (Pause/regular/jumping)
6 Alt T Push Ups
12 Alt Samson Lunges
6 Plank to Squat
Met Con
In 3:00
Row 30/20 Cal
Max Alt DB Snatch in remaining time (M:50/W:35)
Rest 1:00
In 3:00
Bike 25/15 Cals
Max Toes to Bar in remaining time
Rest 1:00
In 3:00
15 Burpee Box Jump Overs
Max DB Thrusters in remaining time (M:40s/W:25s)
Rest 5:00 (One full interval cycle)
In 3:00
30 Alt DB Snatch
Row Max Cal in remaining time
Rest 1:00
In 3:00
25 Toes to Bar
Bike Max Cals in remaining time
Rest 1:00
In 3:00
15 DB Thrusters
Max Burpee Box Jump Overs in remaining time
