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Workout

Saturday

Warm-up

Trainers Choice (No Measure)

Metcon

Metcon (No Measure)

4 Piece today

Partners of 2
6 Rounds: (0-10min.)
20 Alt. DB Snatches 50/35
15 KB Goblet Squat 70/53

(Partner Complete entire round before switching)

1 Minute transition

11-19min. (With a partner)
Pick 1:
1 mile run (in 200m intervals)
2000m Row (in 200m intervals)

1 Minute transition

20-30min. (10min. AMRAP)
42-30-18
Deadlifts 225/155
Burpees over the bar
HSPUs
(One person works at a time split however)

31-39min. ( With a partner)
Pick the one you didn't do
1 mile run (in 200m intervals)
2000m Row (in 200m intervals)

Each section has a time cap so you gotta move! Finish early and you get rest. Go slow and you're going to be wishing you went faster ;)

if raining can sub 180 Cal Bike (switch 15)

Extra Credit

Metcon (Time)

40 DB Thrusters 50/35lbs
40/24 Calories on AAB
6 Minute Cap
*More Options:
Lighter DBs
Ski Erg instead

Want to see some of these movements in action? Check out our .