• Rest 1min btw sets

3 rounds:
500m Row
400m Run

Then

2:00 ON / 1:00 OFF:
Accumulate 100cal Assault Bike

Then

1k Row
800m Run

3:00 clock
200m run
AMRAP
12 front squats 95/65
12 bar facing burpees

Rest 2:00

3:00 clock
200m run
AMRAP
9 front squats 115/75
9 bar facing burpees

Rest 2:00

3:00 clock
200m run
AMRAP
6 front squats 125/85
6 bar facing burpees

Rest 2:00

3:00 clock
200m run
AMRAP
3 front squats 135/95
3 bar facing burpees

Rest 2:00

3:00 clock
200m run
AMRAP
1 front squat 155/105
1 bar facing burpee

Upper-back Triset: 3 x 8-10. Rest 60s.
+
- Shoulder ER Pails/Rails
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

21cal C2 bike
15 wallball 20/14lbs
9 GHD situp
6 pullup
3 power clean (heavy’ish)
1 rope climb

~4min rounds

12-10-8-6-4-2
Deadlift (120/85kg)

6-12-18-24-30
cal Row

Warm-up
- Coach Choice

WOD - FOR TIME

PART A - COMPLETE 4 ROUNDS
- 11 Handstand Pushups
- 11 Thrusters (60/40)
- 11 Toes to Bar/ Knees to Elbows
- 11 Burpees

Rest as necessary and go direct to...

PART B - COMPLETE 3 ROUNDS
- 11 Deadlift (111/81)
- 11 Box Jumps Over
- 11 Pullups

CAP TIME: Just do it!

AMRAP 15 min

15/12 cal row
10 WB
30 DU

15/12 cal row
20 WB
30 DU

15/12 cal row
30 WB
30 DU
...

ADD 10 WB each round

Mobility

AMRAP 30 with a partner:
Buy in: 400 Meter Partner Buddy Carry (split as needed)
Then,
With remaining time AMRAP:
400 Meter Row
30 Wallballs
20 Toes to Bar
10 Burpees over the rower

One person works. Split as desired.
Burpee Option: regular burpee.