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Good evening Primal Freedom!

You Got This!!

15 Minute Free Warm-up

MetCon

AMRAP or FOR TIME

0:00 - 2:00

- 5 American KB Swings (44/35)

- 5 Burpee over KB

- 5 Pull-ups/8 Ring Rows

2:00 - 4:00

- 7 American KB Swings (44/35)

- 7 Burpee over KB

- 7 Pull-ups/ 10 Ring Rows

4:00 - 6:00

- 9 American KB Swings (44/35)

- 9 Burpee over KB

- 9 Pull-ups/ 12 Ring Rows

6:00 - 9:00

- 12 American KB Swings (44/35)

- 12 Burpee over KB

- 12 Pull-ups/ 15 Ring Rows

9:00 - 12:00

- 15 American KB Swings (44/35)

- 15 Burpee over KB

- 15 Pull-ups/ 18 Ring Rows

Score will be time in MetCon if athlete finishes. If athlete fails to complete a round within the window, score will be last completed round plus reps in incomplete round. See you all tomorrow! DOWORK!