Warm Up: 3 Rounds:
100m
20 Plate Ground to Overhead (light)
30 sec Wall Sit
Shoulder Press
6-6-4-4-2-2
Performance:
AMRAP x 4 minutes
max cal bike
*rest 2 minutes
AMRAP x 4 minutes
10 Alternating suitcase lunges
10 HR push ups
*rest 2 minutes
AMRAP x 4 Minutes
Max Cal Ski
Score = calories + Reps
Repeat cycle with 2 minutes work 1 minute rest
Fitness:
10 Rounds for time:
12 Lat Over Box (20/16)
10/8 Cal Bike
8 DB Push Press
6 KB Deadlift