10/2

Unrated – Level 3

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Warm-up

3 rds

15/12 cal on any machine

10 pvc shoulder pass throughs

10 PVC overhead squats

:30 handstand hold

Mobility

Foam roll

Metcon

Metcon (Time)

Sprint Through

30/22 Calorie Any machine

25 DB Snatch 50/35lbs

20 Lateral DB Burpees
Rest 3 minutes before starting metcon 2

Metcon

Metcon (AMRAP – Reps)

AMRAP 9 Minutes

10 Toes to Bar

10 DB Thrusters 50s/35s

10 Toes to Bar

15 DB Thrusters 50s/35s

10 Toes to Bar

20 DB Thrusters 50s/35s

10 Toes to Bar

25 DB Thrusters 50s/35s

10 Toes to Bar

30 DB Thrusters 50s/35s

Continue adding 5 thrusters after each set of toes to bar.

Both metcons are scored separately