3min at a time

MetCon

On a 30min clock:

FITNESS
On a 30min clock:
0-3min
20 Burpee Box Jump Overs or Step Overs 24/20
3-6min
30 ALT DB Snatches 35/20
6-9min
125 Single Unders or Crossovers
9-12min
5 Rope Climb Progressions
12-15min
30/20 Cal Assault Bike or 40/30 Cal Row
and repeat

PERF / COMP
On a 30min clock:
0-3min
20 Burpee Box Jump Overs 24/20
3-6min
30 ALT DB Snatches 50/35
6-9min
125 Double Unders
9-12min
5 Rope Climbs
12-15min
30/20 Cal Bike or 40/30 Cal Row
and repeat

*score = time for each interval