3 on 3 (off)

MetCon

10 x 3min on : 3min off

FITNESS
10 x 3min on : 3min off (alternating w/ a partner)

10 Burpee Step Ups or Box Jumps 24/20
120m Shuttle Run (14 x 10m)
AMRAP Row Calories w/ remaining time

PERFORMANCE
10 x 3min on : 3min off (alternating w/ a partner)

10 Burpee Box Jumps 24/20
140m Shuttle Run (14 x 10m)
AMRAP Row Calories w/ remaining time

COMPETITION
10 x 3min on : 3min off (alternating w/ a partner)

10 Burpee Box Jumps 30/24
160m Shuttle Run (16 x 10m)
AMRAP Row Calories w/ remaining time