1min work/30s rest

1. min ski cal - rest 30s
2. min bike erg cal - rest 30s
3. min row cal - rest 30s

30s Ergo cal
30s rest
30s Thruster 42/30
30s rest
30s burpee over bar
90s rest

12 x Shoulder Press
rest 90s
12 x bent over row
rest 90s

20 min @easy steady pace
Ergo 20 cal
5 C&J @ 40-60%

3 x DL
rest 2min
5-10 x HSPU
rest 2min

12/10 cal Row/Assault Bike
10 Thruster 42.5/30
8 Bar over Burpee

Hard but steady pace

8 Double DB Seated Shoulder Press
rest 90s
8 Weighted/Strict Pull Up/Low bar pull up
rest 90s

3rds, 1 min/ station
Box jump
Ring Dip
Rope Climb
Assault Bike cal
Rest

3-4 rds
8-12 reps
Skull Grusher
Push Up
Barbell bicep curl

Weighted Pull Up 8-6-5-4-2
Shoulder Press 5
rest 210s