Black Iron Metcon

3 Rounds - Run 400m 21 KB Swings 53/35 12 Pullups Modifications: Run can be switched for any monostructual movement (row, bike, ski). KB can be lighter. Can do banded pullups or ring rows. Intended Stimulus: This is a traditional triplet that is intended for you to keep your foot on the gas the whole time. Reps should be unbroken for three rounds and you should be challenging yourself to push past discomfort on the runs each round. A great score on this is sub 8min, a more "standard" score is anything sub 10:00.

2 Rounds - 40/25 Cal Bike 20 Bar Facing Burpee Modifications: Any mono movement can be used instead of bike (row, run, ski). Intended Stimulus: This is all about lung capacity and cardio endurance. Neither of these movements will put you into failure so put your foot on the gas and push yourself as much as you can!

3 Rounds of: 100m Sandbag Carry 150/100lbs Run 400m 15 Power Snatch 95/65# Modifications: Sandbag weight can be lighter. If you do not have a sandbag, a weighted backpack or DBall will do. Weight should be heavy enough that you have to walk or do a very slow jog. Run can be switched out for any other mono movement (row, ski, bike). The barbell can always be lightened. Intended Stimulus: This workout is going to challenge your ability to move under load. Most of this workout will be uncomfortable and you should focus on taking one movement at a time and doing your best through that. The barbell should be done in small sets to allow your heart rate to come down as much as possible. Ideally, we are looking at 5:00 a round.