Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then:
2 Rounds
10 Behind the Neck Snatch Grip Thrusters
20 Pogo Hops
10 Beat Swing + Pull Up
10 90/90 to kneel
Back Squat (4-4-2-2 @ 85% +)
Metcon (Time)
4 RFT:
50 Double Unders
15/12 Cal Row
12 C2B
**14 Min Time Cap**
Variation 1:
30
12/10
12 Pull Ups
Variation 2:
75 SU
10/8
12 Modified Pull Ups/Ring Rows
You can choose to bike. If you do complete the calories from the scale below.