AS MANY CALS ON THE ASSAULT BIKE AS POSSIBLE IN 20 MINUTES

• Every 2 minutes on the minute, front carry a 75/40kg sandbag 20m.

Start with the carry - Score is total amount of calories

Running Clock
1A: 0-10 mins build upto a heavy bench press
1B: 12-22 mins perform 10-1 or TC of
bench press@50/35
Pull ups
1C: 25-32 mins perform
100 burpees or TC
1D: 35-40 tabata core or mobility (you choose)

Wod: again be ready for each time cap , be prepared to go hard and fast

AMRAP 10'
50 Air Sqt
15 CTB PU

5' Rest

AMRAP 10'
21 TTB
12 SHSPU

3*
15/15 Up Right Row
15 Push Up

25-20-15 Deadlift
50-40-30 WB
25-20-15 Deadlift
*5min rest between each set

10rounds:
Sledge push 20m 60kg
medball 50kg over shoulders 2reps (1/1)
Lying leg lift 10-14reps

3 rounds

12min C2 bike
08min C2 row
05mib C2 ski

Steady pace, RPE 3+

3rds for quality:

30 mountain climber
15 wall ball 9/6kg
30sec plank hold w max weight
2min rest
*goal is to do mountain climber and wall ball unbroken and to increase the weight in plank hold.

3x 5 back squat @60, 70, 80% of back squat 1RM
-rest 2min between sets

3x 3 power snatch @70-80% of 1RM snatch
-no TnG
-rest 2min between sets

• 1 Set of:
GHD Hip Exstension with bumper 20/10Kg max reps
1:00 rest
1 Set of:
GHD Hip Exstension with bumper 20/10Kg 50% max reps
1:00 rest
1 Set of:
GHD Hip Exstension with bumper 20/10Kg 50% max reps