Endurance : For Time Part A 2k Bike 30 DB Step ups 2k Bike 30 Cals Ski 14 min cap Part B For Time 120 Cals on Rower * Every 15 Cals complete 4 burpees over rower. 14 min cap
Strength : Pressing 4 x 4 Strict press @ 70%,70%,75%,80% 4 x 3 Push Press Conditioning : Partner up Every 5 mins for 25 16 Toes 2 Bar 12 Synchro DB Push Press 24/20 Cals 12 Synchro DB Push Press 16 Toes 2 Bar
Strength : Cleans 5x3 High Hang Clean @50& 4x3 Hang Clean @60% 3x3 Clean @70% Workout : For Time 100 Double Unders 20 Hang Power Cleans 50/35kg 10 Box Jumps Over 15 Hang Power Cleans 50/35kg 10 Box Jumps Over 10 Hang Power Clean 50/35kg 10 Box Jump Over 100 Double Unders
Strength : Push Press 2 x 5 @60% 3 x 3 @70% 2 x 2 @80% Conditioning : Partner up For Time: Row 2k/1850m 100 Barbell Thruster 20/15kg 50 Burpee over bar Time Cap : 16 mins
Strength : Front Squat 2 x 8 @ 50% 2 x 6 @ 60% 1 x 4 @ 70% 1 x 2 @ 80% Conditioning : Every 2 mins for 16 mins (A) Run 200m 10 Wall balls (B) 8 Chest to Bar/Pull ups 10 Down ups * Alt between A & B , 4 rds of each.