METCON (15-45MIN)

Fitness
21 Thrusters (45/35)
21 KB Swings (35/25)
200m Run
15 Thrusters
15 KB Swings
200m Run
9 Thrusters
9 KB Swings
200m Run

Scaled
21 Thrusters (75/55)
21 KB Swings (55/35)
400m Run
15 Thrusters
15 KB Swings
400m Run
9 Thrusters
9 KB Swings
400m Run

RX
21 Thrusters (95/65)
21 KB Swings (70/55)
400m Run
15 Thrusters
15 KB Swings
400m Run
9 Thrusters
9 KB Swings
400m Run

*Sub 500m row/SkiErg or 25/20 Cal AD for Run

Gymnastic/Skill/ROMWOD

Gymnastic
10 mins of MU practice
— then, 3 sets of:
3 C2B + 4 pull ups + 5 T2B
*without coming off the bar.

Skill
Double Under/Power Jump Pyramid
Option 1
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Option 2
10-20-30-40-50-40-30-20-10
Option 1 or 2 can be done with Power Jumps or DU’s.
Complete the pyramid with no missed attempts before you move on to the next option.