Sunday

Warm-up
Warm-up
3:00 Bike (Increasing effort each 1:00)

Into…

3 SETS FOR QUALITY (7:00 CAP)
10 Alt. Groiners
10 Bootstrappers
10 Alt. Samson Lunge
10 Push-Up to Pike
10 Elbow Punches

Workout
Metcon
EVERY 3:00 x 21 MINUTES
8 Power Clean & Jerks (155/105)|(115/75)
24 Slam Balls (30/20)|(20/10)
Max Cal Bike in Time Remaining…

(Score is Reps)

Partner Workout Option
Metcon
IN TEAMS OF 2…

AMRAP x 21 MINUTES
P1 – 8 Power Clean & Jerks (155/105)|(115/75)
24 Slam Balls (30/20)|(20/10)

P2 – Max Cal Bike

*P1 works on a full round while P2 bikes. Partners switch after 1 complete Round of 8 Power C&J and 24 Slam Balls.

(Score is Rounds + Reps)