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 

• 12/7 cal bike

• 15 abmat sit ups
  -rest 1 minute-

AMRAP 5 Minutes 

• 12 Cal 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*