A.  Snatch (Heavy Single)

 

B.  Metcon (Time)

2 person teams (1:1 Work:Rest)

50-40-30-20-10

Calorie assault bike

This is 300 calories total

 

C.  At 20:00

Metcon (6 Rounds for time)

6 rounds

40 double unders with heavy rope

8 muscle ups

-Rest 1:30-