3:00 BikeErg @ easy
2:00 Row / 2:00 BikeErg @ moderate
1:00 Row / 1:00 BikeErg @ moderate hard
+
2 Rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
+
Build up to workout weight on squat clean/push jerk
– Sets of 3-5 bar-facing burpees and/or Kipping Toes-to-Bar Complex – between sets
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
12/9 (cal) BikeErg
3 Squat cleans @ 61/43kg (135/95lbs)
5 Bar-facing burpees
12/9 (cal) Row
3 Push jerks @ 61/43kg (135/95lbs)
3-5 Toes-to-bars