Your coach will have you assigned to a specific station for the met-con, so you will do that specific warm-up for the station.
Strokes on Rower
(light) Alternating Dumbbell STOH
:60 Row then As Many Rounds/Repetitions As Possible
Each station is 8:00 with a 5:00 transition time
On a 2:00
Into :30 Echo/ Assault Bike Sprint
*no score for this station
As Many HSPU As Possible on a 2:00 Loop
Handstand Pushup (HSPU)
*You will complete the set number of repetitions for the pull-ups and air-squats and then in the time remaining in the 2:00, you will do as many HSPU as possible.
*Scaling options include pike HSPU or seated Overhead Press
As Many Rounds/ Repetitions As Possible in 8:00
D-ball Bear Hug Carry
Hand-over-hand sled pull