Warm-up: 10 minutes

• 2 Rounds:
  • 15 Calorie Row
  • 10 Tempo Push Ups
  • 10 Side Raises (light plates or dumbbells)
  • 10 Front Raises (light plates or dumbbells)
  • 10 Box HSPU

METCON: “3”

Part I

• Complete as many rounds as possible in 10 mins of:
  • 15/12 Row Calories
  • 5 Bench Press, 75% 1RM ( or 30 Hand Release Push-ups)

Part II

• Complete as many rounds as possible in 10 mins of:
  • 50 Double Unders
  • 10 Alternating Dumbbell Snatches, 70/50 lbs

Part III

• For time: (20 minute time cap)
  • Run, 200 m
  • 5 Legless Rope Climbs
  • 25 Wall Balls, 20/14 lbs
  • Run, 200 m
  • 4 Legless Rope Climbs
  • 20 Wall Balls, 20/14 lbs
  • Run, 200 m
  • 3 Legless Rope Climbs 1
  • 5 Wall Balls, 20/14 lbs
  • Run, 200 m
  • 2 Legless Rope Climbs
  • 10 Wall Balls, 20/14 lbs
  • Run, 200 m
  • 1 Legless Rope Climb
  • 5 Wall Balls, 20/14 lbs