Metcon

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

14 Calories of Rowing

7 Dumbbell Thrusters 50/35 lbs

7 Strict Pull-Ups

Rest until the running clock reaches 20:00, and then… 

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

9 Calories of Rowing

9 Burpee Box Jump-Overs (24″/20″)

9 Dumbbell Push Press 50/35 lbs