A. GENERAL (7-8:00)
3 rounds
200m jog (1:00 machine)
6 Hollow ups (hold hollow 3 seconds)
6 Plate ground to overhead + Reverse lunge

B. MOBILITY / ACTIVATION (3:00)
Hip to Lat stretch
5-7 reps / side

C. SPECIFIC (4-5:00)
Aerobic, in pairs
2 sets each
30 seconds machine / 30 sec burpees

While one partner is on the machine, the other partner is performing burpees.
—
Get the Plates ready and setup for workout

C2. SPECIFIC (2-3:00)

Grab DBs for Post Metcon

6 x 2 minutes on, 1 minute off
21/18 Cal Row/Ski / 200m Run
Max rep Plate Devil presses @ 25/15 lbs

Score: Reps
TC: 18 minutes
KG: N/A

Scaling Options
Beginner
1:15 Machine
Max rep burpees in remaining time

Intermediate
18/15 Cal Row/Ski / 200m Run

Bent over supinated DB rows
3 x 10 @ moderate, for quality

TC: 10 minutes
Score: Checkmark
KG: N/A

Scaling Options
All categories as written

RDL DB Switch, moderate to light load
5 x 30 sec/leg

Goal: Single leg stability