Sweat sesh 💦

Metcon (No Measure)

Time Cap: 40 mins

Teams of 2

Buy in: 30 Burpee Pull Ups


400m Burden Run

160 DB Snatches

400m Burden Run

120 Plated Sit ups

400m Burden Run

80 Pull ups

400m Burden Run

40 Heavy Sand bag Squats

400m Burden Run

Buy out: 30 Burpee to target

– Plate sit up: butterfly style – touch a 10/5 kg plate behind the head and in front of the toes

– ⁠Burden Run: run with a 9/6kg Wall ball – run together and share the burden of carrying the wall ball

– ⁠Heavy Sandbag squats: 60/40 Kgs

– While your partner works- hold the wall ball off the ground the whole time. Can be held any way as long as wall ball does not touch the ground.


Back Squat (1/1/1/1/1@75/80/85/90/95%)

Metcon (Time)

10 Rounds For Time:

5 Push Ups

5 Chest To Bar/Pull Ups

5 Push Ups

20 Air Squats

Time Cap – 18:00