11/7

Unrated – Level 3

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Warm-up

3 rds

5 burpees

10 v ups

10 dumbbell floor press (5l/5r)

*use one dumbbell

Mobility

Pigeon

Metcon

Metcon (Time)

For time: 16 min cap

100’ DB front rack walking lunge (50/35)

25/20 calorie assault bike

100’ DB front rack walking lunge (50/35)

25 bar muscle ups

100’ DB front rack walking lunge (50/35)

25/20 calorie assault bike

100’ DB front rack walking lunge (50/35)
Scale the bar muscle ups to heavy kettlebell swings