(Long Metcon)

Warm-up: 15 Min
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Passive Hang/Hanging Shrugs
10 Sit-ups/Burpees

Fun: 10 Min
Bringing Sally Up

Note: Hold in hover position at the bottom of the burpee for an extra challenge.

Workout: 35 Minutes
Teams of 3
5 Rounds for Time
Athlete 1: 30/20 Cal Row
Athlete 2: 1 Round of Dumbbell "DT" (2 x 50/35)
Athlete 3: Rest

25 Min. Cap

"DT" = 12 Deadlift, 9 Hang Power Clean, 6 Shoulder-to-Overhead

NOTE: For Deadlift, larger DBs can get tipped forward and tapped on ground. Smaller DBs should just be lowered to mid-shin. Hang cleans just the hands need to stay above knee. Weights chosen should promote unbroken rounds. If first round takes them more than 5 Minutes they should scale calories on the row, and/or drop DB weight.
Getfit should use a single KB for DT to simplify movements and instruction.

Light DBs, 16/24 Cal Row