MetCon Workout

Dynamic Warm-up
Then:
3 rounds 60 seconds per exercise, 15/30 seconds rest between rounds
KB Alternate Swings +
6 point Burpees
Then:
3 rounds 60 seconds per exercise, 15/30 seconds rest between rounds
Clean & Press (from floor change arm after each rep) +
Sprinter Lunges
Then:
3 rounds 60 seconds per exercise, 15/30 seconds rest between rounds
Rack Squats +
Rotating Table Tops
Then:
3 rounds 60 seconds per exercise, 15/30 seconds rest between rounds
Double Snatch +
Quad Press
Then:
4 rounds 60 seconds, 15/30 seconds rest between rounds
Single Arm Rows +
Dying Cockroach – Supine position (on back) hands locked behind your head, shoulders off the ground and alternate opposite elbows to knees touch while twisting motions at your mid-section.
Then:
Cool down and Stretch