MetCon

Intensity Couplets

A)

0:00-9:00

24-16-10

Pistols

C2B Pullups

B)

9:00-18:00

Run 800m

150 Double Unders

C)

18:00-27:00

3 Rounds

15/12 Calorie Row

15 Burpees Over Rower

Scaled

A

24-16-10

Box Step Up holding 1 DB

Ring Rows

B)

Run 800m

200 Sinlge Unders or 2:30 Struggle Unders

C)

3 Rounds

15/12 Calorie Row

10 Burpees Over Rower

Athletes complete couplets as quickly as possible each interval and rest until the next interval starts.

Cap work at 6:00 Each Interval

Each couplet is a separate score.