IN TEAMS OF 3...

A) MetCon Prep:

Partner up and Complete:

2 Rounds of:

5 Russian KBS
5 Burpees
5 Thrusters

-Build to MetCon weights for both KBS & Thrusters

B) WOD:

In Teams of 3 for Max Distance:

"Carry"

0:00-15:00

KB Farmer Carry (70s/53s)

15:00-30:00

AMRAP 15:

30 Russian KBS (70/53)
30 Burpees
30 Thrusters (95/65)

30:00-40:00

Max Calories on Rower or Assault Bike

*One athlete works at a time

C) Extra Credit: (After Class)

5:00 of Light Foam Rolling