A. Warm Up
7 minutes of a game
then shoulder prep for 5-7 minutes and movement review.
B. Metcon (Time)
Partner A does AMRAP clean and jerks while partner B runs 2 laps. Switch and repeat until you have finished 30 Clean and jerks
Scaled options: 95/65, 75/55, or empty bar
Rest until 10:00 Mark
C. Metcon (Time)
Partner A Performs Wall Balls while partner B Rows 200m, switch and repeat until 150 wall balls are completed.
Scale to lower weight if needed
rest until 20 minute mark
D. Metcon (Time)
Partner A works through:
Partner B performs 15/10 Cals on assault bike or rower (15/10 burpees in bigger classes)
Perform until completion 35 minutes on the clock.