0900

Warm up: 3 rounds for quality

• 10 pullups
• 20 air squats

I METCON: DEATH BY…

• Double Unders
  • 1st minute complete 10, 2nd minute 20, 3rd minute 30… until failure
• Followed by Death by…
• Alternating Single Dumbbell Lunges
  • Athlete picks loads

II METON: One rule…with a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row
20 burpees over the rower
10 power cleans

♀ 105 lb. ♂ 155 lb.