400m Run
21 Kettlebell Swings (32/24 kg)
15 Pull-Ups
9 Thrusters (52.5/35 kg)
800m Run
15 Kettlebell Swings (32/24 kg)
12 Pull-Ups
7 Thrusters (52.5/35 kg)
400m Run
9 Kettlebell Swings (32/24 kg)
9 Pull-Ups
5 Thrusters (52.5/35 kg)
Time cap: 22 minutes. Manage your breath on the runs so you can attack the barbell unbroken. The thruster sets are intentionally small — treat them as sprint efforts.
Instagram Caption
Three rounds, three elements, one goal — finish before the clock beats you. Copper Gate blends running, swings, and thrusters into a descending gauntlet that rewards pacing in the first half and aggression in the second. Hit it smart and finish strong.