“Metcon day”

CONDITIONING

4 rounds for time:

2 Rope Climb
12 Box Over Jump (jump sideways over the box, feet must touch the top of the box)

Rest 5min

3 rounds for time:

Run 400m
10 Thruster @60/40kg

Rest 5min

2 rounds for time:

21 TTB
15 DB Box Step-Ups with 2x22,5/15kg (anyhow)
9 Devils Press

Rest 5min

One round for time:

9/6 Muscle-Up
30/22 Cal Airbike
5/3 Muscle-Up

Overall RPE 4

This is a long piece. Pace yourself. Don't go all in in the beginning! Tailor the movements and rep scheme to fit your fitness level.