GROUP WARM-UP
:30 Row
5 Beat swings
5 Chest to pull-ups
:30 Ski
5 Beat swings
5 Toe to bar
:30 Air bike
10 Hinge empty bar

METCON/ TEST
3 rounds of:
500 Meter row
15 Chest to bar pull ups
@ 10 minutes you have move the next segment

Directly into

3 rounds of:
300 Meter ski
12 Toes-to-bar
@ 18 minutes you have move the next segment

Directly into:

40/30 Calories Air bike
40 Deadlifts RX 225/155; Intermediate 205/135; Master55+ 185/115

26 minute time cap
Heats of 7 every 12 minutes

ALTERNATE METCON
3 rounds of:
300 Meter row
10 Ring rows
@ 10 minutes you have move the next segment

Directly into:

3 rounds of:
200 Meter ski
12 Abmat Sit-ups
@ 18 minutes you have move the next segment

Directly into:

25 Calories Air bike
20 Russian kettlebell swings

MOBILITY
1 set of:
1:00 each side twisted cross
1:00 box stretch