Rest 5 min between workouts.
This is high volume. If you are not ready for this type of workout please pick two of them to complete or even one.
1: Metcon (Time)
4-5-6-7-8 Bar Muscle Ups Wall Balls(x4)
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 9min 9 Calories on Rower 6 Burpees Over Row 3 C&J
3: Metcon (Time)
4 Rounds For Time 60 Double Unders 15 KB Swings
15 Hollow Rocks