Metcon
In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Shoulder to Overhead (135/95 lbs)
10 Burpees Over the Barbell
5 Shoulder to Overhead (135/95 lbs)
10 Burpees Over the Barbell
Weightlifting
Every minute, on the minute, for 10 minutes (2 sets of each):
Station 1 – Plank Hold (40 seconds)
Station 2 – Landmine Rows (6-8 reps @ 2111 (Left Arm))
Station 3 – Landmine Rows (6-8 reps @ 2111 (Right Arm))
Station 4 – Strict Ring Pullup (6-8 reps )
Station 5 – Hollow Body Hold (30-40 seconds)