For time
30/24 calories of air bike
30 ghd sit ups
30/24 calories of air bike
30 pull ups
30/24 calories of air bike
60 wall ball shots
30/24 calories of air bike
30 pull ups
30/24 calories of air bike
30 ghd sit ups
30/24 calories of air bike

This is our longer piece for this week. On bike keep moderate pace ( good target sub 2.30 each time) so for the men
its about 13-15 calories per min pace and women 10-11. On last bike you can drive faster because there is nothing
left to do in metcon
Ghd sit ups steady pace and try to go for unbroken on first set, maybe cut it for 2-3 sets with short rest.
Pull ups and wall ball shots done in 2-4 sets with smart breaks in. Find your smart way to split sets in this amount of
reps.