GROUP WARMUP
:30 Air bike
5 Front squats
5 Burpee
5 Beat swings
5 Toes to bars
5 Dumbbell power cleans
10 Double unders or 10 singles

METCON TEST
For time:
3 rounds of
7 Front squats RX 185/125 – 205/135 – 225/155; Intermediate 115/75 – 135/95 – 155/105; M55+115/65 – 135/75 – 155/85
12 Bar-facing burpees
18 Toes-to-bar
directly into or at 10:00 mark,
3 rounds of
15/13 calories air bike
10 Dumbbell power cleans RX 50/35; M55+ 35/20
50 Double-unders
*20 minute time cap
Heats of 8 to 9 every 10 minutes

ALTERNATE METCON TEST
For time:
3 rounds of
7 Sandbag squats
10 Burpee
15 Abmat sit ups
directly into or at 10:00 mark,
3 rounds of
13 calories air bike
10 Dumbbell hang power cleans
30 Single unders