METCON
Warm Up
Amrap 5 mins:
6/6 Single arm DB Push Jerk
7 Burpees
8 DB Goblet Squat
9/7 Cal Row
Metcon
For Time: [Adv | Int | Basic]
800m Run or 25 Laps
into
10 Rounds:
6 Lateral Burpees over DB
8 Alt DB Clean and Jerk [22.5/15 kg | 17.5 kg/10 kg | 12.5 kg/7.5 kg)
10 Sit Ups
into:
800m Run or 25 Laps
Time cap 40 mins