Conditioning:

4 rounds of:

20 meter sled push X 1

20 meter sandbag carry X 1

60 meter sprint shuttle X 1

work to rest  1:2

Met-Con:

10 minutes of:

1 min on / 1 min off

30 Kettlebell Swings (1.5/2)

*failure to complete 30 kettlebell 

swings in a minute results in a 

Beginner: 300 m

Intermediate: 600 m

Advanced:  1000 m

row penalty per round.  

To be completed at the end of the 10 minutes.