High Knees down/back (30 ft = one way)
10 Ring Rows or Pull-ups
Defensive Shuffle down/back
10 Sit-ups
Rotational Sumo down/back
Inchworm down/Bear Crawl back


Joint Mobility/Group Stretch X 6 min


Review the movements in the metcon


“Jump Around”
EMOM X 15 – with a partner
Min 1 – 16 alt. DB Snatches (8/side) or 10 Barbell Strict Press
Min 2 – 16 alt. DB Snatches (8/side) or 10 Barbell Strict Press
Min 3 – 50 DU or 75 SU
P – 50/35, 95/65
L – 40/25, 75/55, 30 DU or 55 SU
F – 30/15, 65/45, 35 SU
Partners are working on different exercises and switch at the end of each minute. Remaining time in the minute after completing the prescribed reps is the rest period. Every third minute, both partners complete 50 double unders or 75 single-unders. For example: in minute 1, Partner A completes the dumbbell snatches while Partner B completes the overhead press. In minute two, they switch. In minute 3, they each complete the 50 double-unders or 75 single-unders. Continue this pattern for 15 minutes.
Score is total reps completed.
*If the minute is ending and you have not completed all of the reps, you must move on to the next exercise at the top of the next movement.