WOD
5 sets:
20/16 Calorie Assault Bike (mod) (Echo 16/13)
-rest 1:00-
15/12 Calorie Assault Bike (mod-fast) (Echo 12/10)
-rest 45 seconds-
10/8 Calorie Assault Bike (sprint) (Eco 8/7)
-rest 2:00-
SKILL
Strength
Snatch 3x1 @80-95
Snatch Deadlift 3x3 @100
WOD
21-15-9
Deadlift (275/185)
Strict Handstand Push Ups
WOD
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat
WOD
5 rounds
15/12 Calorie Bike Erg (or 12/10 Assault Bike or 10/8 Echo Bike)
15 Toes to Bar
-into-
75 Dumbbell Snatch (50/35)
Strength
Shoulder Press 4x8
GHD Hip Extension 4x10
Strength
Clean 3x2@80
Clean Deadlift 3x3@90
WOD
50-40-30-20-10
Double Unders
25-20-15-10-5
Kettlebell Swings (53/35)
5-4-3-2-1
Front Squats (185/125)
(KG conv: KB 24/16, FS 83/56)
WOD
7 min AMRAP
50/40 Calorie Assault Bike
Max Reps Line Facing Burpees
-rest 5:00-
7 min AMRAP
50 Line Facing Burpees
Max Calorie Assault Bike
(Echo bike conv: 40/32 cal)
4 rounds: