Warm Up: 400m Or down and backs
Performance:
30/24 Cal Bike
100 Jump Rope
15 Db Thrusters 40/25
20/16 Cal Bike
100 Jump Rope
15 Db Thrusters
10/8 Cal Bike
100 Single Unders
15 Db Thrusters
Fitness: AMRAP 5 Minutes
12/8 cal bike
15 abmat sit ups
-rest 1 minute-
AMRAP 5 Minutes
12/10 Cal Ski or Row
15 Up downs (no push up)
-rest 1 minute-
AMRAP 5 Minutes
12 Kb Swing
20 yard single arm farmer carry
-rest 1 minute-
*repeat doing 3 min AMRAPS*