A) Primer

5:00- Assault Bike @moderate pace

-then- 4 rounds of:

3- Power Snatches

3- Power Cleans

3- Thrusters

20- Double-unders

*load by round: 65/45, 95/65, 115/75, 135/95

 

B) Barbell Cycling 

5 rounds for time of:

6- Power Snatch 135/95

6- Power Clean 135/95

6- Thruster 135/95

 

C) Odd Object Metcon

15 min AMRAP of:

25m- Sled Push @HLP

25m- Right Arm Front Rack Walk, with 1.5/1pd KB

25m- Left Arm Front Rack Walk, with 1.5/1pd KB

25- Double-unders

 

D) Midline

4 sets of:

6- RDL @225/155 max

-rest :30- 

15- Banded Good Mornings

-rest :90- 

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