RX
1. Warm-Up
4 Rounds
200′ Shuttle Run (50′-down and 50′-back x 2)
6 Burpee Pull-Ups
2. Lift
Every Minute on the Minute
10 Rounds
1 Squat Snatch at 80%
3. MetCon
30 Wallballs 20/14lbs
15 Chest-to-bar Pull Ups
20 Wallballs 20/14lbs
10 Chest-to-bar Pull Ups
10 Wallballs 20/14lbs
5 Chest-to-bar Pull Ups
(RX+ 5-3-1 Bar MU's)
SCALED
1. Warm-Up
4 Rounds
200′ Shuttle Run (50′-down and 50′-back x 2)
6 Burpee
6 Pull Ups
2. Lift
Every Minute on the Minute
10 Rounds
1 Power Snatch + 1 Overhead Squat
3. MetCon
30 Wallballs 14/10lbs
15 Pull Ups
20 Wallballs 14/10lbs
10 Pull Ups
10 Wallballs 14/10lbs
5 Pull Ups
COMPETITION
4. “Flush”
Row 5k/4k at a conversational pace.
To make sure you’re doing this as a flush, do it with a partner and chat the whole time. This will give you the perfect barometer of whether you’re in the recovery heart rate zone or not.