GROUP WARM-UP
AMRAP in 4 minutes of:
1 Rope climb or 3 ring rows
4 Dumbbell snatch
10 Air squats
5 Beat swings
5 Toes to bar or Abmat sit ups
:30 Air bike

METCON TEST
1. On the 0:00
5 Rope climb
30 Dumbbell Snatch RX 50/35; Master55+ 35/20
3 Rope climb
10 (each side) Dumbbell Hang Clean & Jerk
1 Rope climb
5 (each side) Dumbbell Front Squat

2. On the 10:00
5 rounds of:
15 Wall balls RX 20/14; Master55+ 20/10
10 Toes to bar
15/12 Calories air bike
20 minute time cap; heats of 7 every 10 minutes

ALTERNATE METCON
1. On the 0:00
15 Ring rows
20 Dumbbell snatch
10 Ring rows
7 (each side) Dumbbell clean & jerk
7 Ring rows
10 Dumbbell goblet squat (1 dumbbell)

2. On the 10:00
5 rounds of:
15 Sandbag squats
10 Abmat sit ups
15 Calories air bike