Triple 3’s (Time)
3k Row
300 Dubs
3 Mile Run
Scale Options
Level 1
2k Row
200 Dubs
2 Mile run
Level 2
1.5k Row
150 Dubs
1.5 Mile Run
Level 3
3k Row
300 Single Unders
3 Mile Run
Level 4
2k Row
300 Single Unders
2 mile Run
Warm-up
400m run
Cannon Ball Rock
Hollow Rock
Hanging Hollow/Arch (dynamic)
Knee tucks/Toes to Hips/Toes to bar
Ring Pull-ups
Ring Muscle-ups
Workout Rehersal:
Toes to Bar x5
Box Jump overs x 10
MU/Pull-ups x1-2
run 200m
2 rounds to understand rythem.
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
Toes to Bar x10
Box jump overs x20
Muscle-ups/Pull-ups x5
*Partner Run 200m after every round.
*You go, I do. (Alt Exercises)
**Sub knee tucks, ring row, ring pull-ups for TTB and MU.
***Partners run every 200m together.
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*