STRENGTH 1:
Snatch
Complete 4 sets of 3 reps @ 80% of your 1 Rep Max
then
WOD 1:
Complete 3 Rounds for Time of:
• 500 Meter Row
• 100 Double-Unders
Rest 10-15 min
then
WOD 2:
Complete 10 rounds for time of:
• 10 Cal Assault Bike
• 10 Toes To Bar
Rest 10-15 min
then
STRENGTH 2:
5-4-3-2-1
• Legless Rope Climb
• Overhead Squat From Floor (225/155lbs)
then
ENDURANCE:
Every Minute on the Minute (EMOM) for 20:00
• Odd Minutes: 12 Cal Bike
• Even Minutes: 200 Meter Row
Shortcuts:
