IN TEAMS OF 3…

A) MetCon:

In a 30:00 Window in Teams of 3:

Row 4,000/3,200 Meters (Sub: 192/144 Calorie Bike or 3 Mile Run)

– Then –

Remaining Time AMRAP:

30 Wall Ball Shots (20/14)
30 Power Snatches (Rx = 95/65, S = 75/55, 65/35, Hang Muscle Snatch w/ empty Barbell)
30 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post, Sit-ups)

*Score = Total Rounds + Reps

B) Recovery:

5:00 of Light Jog, Row, Bike, Foam Roll or Parasympathetic Breathing

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