WOD
Warm-up
Met Con (Time)
Pairs of 2
3x 7min AMRAPS
AMRAP 1
10 box jumps
25TTB (Scale to knee to elbox/sit ups)
80double unders (Scale to single unders)
3x 7min AMRAPS
AMRAP 1
10 box jumps
25TTB (Scale to knee to elbox/sit ups)
80double unders (Scale to single unders)
rest 3mins
AMRAP 2
10 burpee box jumps
25 Pull ups (scale with a band or ring rows)
10 x 10m shuttle runs
rest 3mins
AMRAP 3
10 burpee box jump overs
25 Chest to bar pull ups (Scale with band or ring rows)
10/8 cals assault bike
Split all reps as needed between pairs
start nice and slow and increase pace every 30seconds until finish with all out final 30secs
into
3rds
5/5 box step ups
10kipping swings
3 inchworm to push up