AMRAP 20 Minutes (at easy/moderate recovery pace)
40 Yard Single Arm Kettlebell Farmer's Carry (53/35) (each side)
20/16 Calorie Air Bike
40 Yard Single Arm Kettlebell Front Rack Carry (53/35) (each side)
20/16 Calorie Row (OR Ski)
40 Yard Single Arm Kettlebell Overhead Carry (53/35) (each side)
200m Jog
*Every 10yd and 10m is a rep.
Metcon
60 Calorie Row
40 Bar Facing Burpee
20 Snatch (135/95)
-Rest 4 minutes-
45 Calorie Row
30 Bar Facing Burpee
15 Snatch (185/125)
-Rest 3 minutes-
30 Calorie Row
20 Bar Facing Burpee
10 Snatch (205/145)
-Rest 2 minutes-
15 Calorie Row
10 Bar Facing Burpee
5 Snatch (225/155)
Scaled:
50 Calorie Row
30 Bar Facing Burpee
20 Snatch (115/80)
-Rest 4 minutes-
35 Calorie Row
25 Bar Facing Burpee
15 Snatch (155/105)
-Rest 3 minutes-
20 Calorie Row
15 Bar Facing Burpee
10 Snatch (185/125)
-Rest 2 minutes-
15 Calorie Row
10 Bar Facing Burpee
5 Snatch (205/135)
*Snatch % should be 50 to 80%
• *Target Time set 1: sub 7/8 minutes
• *Target Time set 1: sub 6/7 minutes
• *Target Time set 1: sub 4/5 minutes
• *Target Time set 1: sub 3 minutes
• Time Cap set 1: 9/10 minutes
• Time Cap set 1: 8/9 minutes
• Time Cap set 1: 6/7 minutes
• Time Cap set 1: 4 minute
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