METCON
16 min AMRAP
3 rounds:
400m Run
20 Box jumps
20 Thrusters
With remaining time:
Max Calories Rowing
Core:
2 Rounds:
10 Bird dogs w/ 2 sec pause
20 Heavy Russian swings
30 Hollow Rocks
20 Russian twist
10 V-ups
METCON
16 min AMRAP
3 rounds:
400m Run
20 Box jumps
20 Thrusters
With remaining time:
Max Calories Rowing
Core:
2 Rounds:
10 Bird dogs w/ 2 sec pause
20 Heavy Russian swings
30 Hollow Rocks
20 Russian twist
10 V-ups