50 Assault Bike calories AFAP

You Go, I Go

1

Skater Jump
Flutter Kick
2-4-6-8...

2

Push Press
KB Swing
2-4-6-8-8-8...

3

Slamball
Mountain Climber
5/10-5/10-5/10..

*Curve Run after every station

4 RFT:
30 AbMat Sit ups
20 Battle Ropes
10 Push ups

5 Rounds - Every 5 minutes

500m Row
40 meters Sled Push @ 20kg

#Skill | 10 x 30” on / 30” off of:

• double unders

#Strength | 5-5-5-5-5-5-5 reps of:

• strict pull-ups/chin-ups

#MetCon | 7’ AMRAP of:

• 20 plate alternating stiff leg deadlift (15/10 kg)
• 20 sit-ups

"CF HQ 151024

15-12-9 reps for time of:
clean and jerks (60/40)
pull-ups"

"C&J Complex

1x Clean Pull
1x Power Clean
1x Hang Squat Clean
2x Front Squat
2x Split Jerk"

AMRAP 10'

• 5 TTB
• 10 Push ups
• 15 Squats

ASCENDING LADDER from 2 - 12' Cap Time

• Pullups
• Kb Thrusters

5x

A1. 10 Bulgarian Split squats each leg. Bar on back.

A2. 15 Tuck ups

Rest 30 secs

FT-

150 Thrusters 20/15

OTMEM 25 DU’s