GROUP WARM-UP
100 Meter run
5 Hang power snatch
5 Beat swings
2 Bar muscle-ups (scale = 5 pull-ups )
:30 Air bike
10 Wall balls
20 Double under (scale = 40 singles)METCON DOUBLE TEST
3 Rounds for time:
400 Meter run
12 Power snatch RX 115/75; Master55+ 95/55
6 Bar muscle-ups (scale = 10 pull-ups )@ 15 minutes start:

For time:
50/42 Calories Air bike
75 Wall balls 20/14
100 Double-unders (scale = 200 singles)
Heats 8 every 15 minutes

ALTERNATE METCON
3 Rounds for time:
200 Meter run
8 Hang power snatch
6 Bar or ring rows

@ 15 minutes start:

For time:
30 Calories Air bike
50 Wall balls
100 singles