• WARMUP
  • Animal Walks
  • 10 Prisoner Rotations
  • 10 Ring Rows
  • 10 Pass Throughs
  • 10 Box Jumps

  • METCON – Teams of 2
  • 24 min AMRAP
  • 60 Dumbell Snatch 50/35
  • 50 Calorie Bike/Row
  • 40 Box Jump Overs 24/20
  • 30 Renegade Rows 50/35
  • 20 Calorie Bike/Row
  • *1 renegade Row is both arms*
  • *partition in anyway*
  • *row and bike are first come first serve*