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Unrated – Level 3

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Warm-up

6 minutes

10 cal bike

5 strict pull ups

10 kip swings

5 goblet squats

Mobility

Quad/hamstring smash

Metcon

Metcon (Time)

For Time:

1 Round

150 Double Unders

30 Thrusters (95/65)

30 C2B Pullups

Directly into:

2 Rounds

75 Double Unders

15 Thrusters (115/75)

15 C2B Pullups

Directly into:

3 Rounds

50 Double Unders

10 Thrusters (135/95)

10 Chest to Bar Pullups

30 minute cap