8:00 BikeErg @ increasing pace each minute on the final 5-minutes
+
1-2 Rounds
5 Inchworms
5 Back support slide throughs
5/side KB Hike cleans, alternating
+
Build to workout weight for the thrusters and DB snatches
* Practise fast burpees in sets of 5, box jump overs in sets of 4 and do Toes-to-bar complex between sets:
Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Once through @ workout weight
9 Thrusters
6 Toes-to-bars
3 Bar-facing burpees
1:00 BikeErg @ 98-102%FTP20
8 DB snatches
6 Box jump overs, 24/20”
4 Lateral burpees over DB
1:00 BikeErg @ 98-102%FTP20