RX
1. Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.
2. Warm-up
Slow 10 minute AMRAP
Run 400m
Row 500m
20 Box Jumps, 24/20″
3. MetCon 1
“Flight Simulator”
5–10–15–20–25–30–35–40–45–50–45–40–35–30–25–20–15–10–5 reps for time:
Unbroken Double-unders
*10 Minute Time Cap
4. MetCon 2
Proceed through the sequence below completing as many reps as
possible in 9 minutes of:
20 Ground to Overhead, 65/45lbs
7 Bar Facing Burpees
15 Ground to Overhead, 75/55lbs
7 Bar Facing Burpees
10 Ground to Overhead, 95/65lbs
7 Bar Facing Burpees
5 Ground to Overhead, 135/95lbs
7 Bar Facing Burpees
AMRAP Ground to Overhead, 155/105lbs
RX+
Proceed through the sequence below completing as many reps as
possible in 9 minutes of:
20 Ground to Overhead, 95/65lbs
7 Bar Facing Burpees
15 Ground to Overhead, 135/85lbs
7 Bar Facing Burpees
10 Ground to Overhead, 155/105lbs
7 Bar Facing Burpees
5 Ground to Overhead, 185/135lbs
7 Bar Facing Burpees
AMRAP Ground to Overhead, 225/155lbs
SCALED
1. Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.
2. Warm-up
Slow 10 minute AMRAP
Run 300m
Row 500m
20 Box Jumps, 20/16″
3. MetCon 1
10–20-30–40–50–60–70–80–90–100–90–80–70–60–50–40–40–20–10 reps for time:
Unbroken Single-unders
*10 Minute Time Cap
4. MetCon 2
Proceed through the sequence below completing as many reps as
possible in 9 minutes of:
20 Med. Ball Ground to Overhead, 20/14lbs
7 Bar Facing Burpees
15 Ground to Overhead, 45/35lbs
7 Bar Facing Burpees
10 Ground to Overhead, 65/45lbs
7 Bar Facing Burpees
5 Ground to Overhead, 95/65lbs
7 Bar Facing Burpees
AMRAP Ground to Overhead, 115/85lbs
