GROUP WARM-UP
:30 row
10 alternating dumbbell snatches
100 meter run
10 box jump overs
:30 ski
10 handstand push-ups
5 burpees
5 thrusters

METCON
For time:
50/40 calorie row
50 alternating dumbbell snatches RX 50/35
400 m run
40 box jump overs 24″/20″
30/25 calorie bike
30 handstand push-ups
20 burpees over bar
20 thrusters RX 135/95
*24 minute time cap

ALTERNATE METCON
For time:
50 calorie row
50 alternating dumbbell snatch
400 m run
40 box step overs
30/25 calorie bike
30 push ups to box
20 burpees over bar
20 push press
*24 minute time cap

MOBILITY
1 set each side of:
1:00 dragon
1:00 low dragon
1:00 pigeon