Barbell "Surprise"
**Do not put the bar down**
Increase the weight after each set of the 6 moves
MetCon Mayhem
800 Run
10 x Goblet Squats (Kettlebell)
10 x Goblet OHP (Kettlebell)
10 x Kettlebell Swings
10 x Press Ups
10 x Get Ups
10 x Ab mat sit ups
10 x Box Jumps
10 x Ring Dips
10 x Rolling Burpees
10 x GTOH
100 Skips/Double Unders
10 x Goblet Squats (Kettlebell)
10 x Goblet OHP (Kettlebell)
10 x Kettlebell Swings
10 x Press Ups
10 x Get Ups
10 x Ab mat sit ups
10 x Box Jumps
10 x Ring Dips
10 x Rolling Burpees
10 x GTOH
100 Skips/Double Unders
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