Assault Bike 2min @67RPM Walk 2min x15 - walk 5min after set 5 and 10 - record avg RPM per set - make sure 67 is top end, try not to exceed this!

2x
20 kaloria soutua
10 rover over burpee
10 Kahvakuulatempausta

5x5 thruster
30/35/40/45/50

2x
10 rinnalleveto
20 leuanveto
30 wall ball
40 naruhyppy

2 cleans every minute on the minute

For time
W. 1x17.5kg DB

• 100 cals
• 10+10 burpee to stand up + push Press
• 80
• 8+8
• 60
• 6+6
• 40
• 4+4
• 20
• 2+2

First 2+2 adding weight (3-5)
Then 1+1 adding weight (3-5)

Back squat 240x15- Happy with this, feeling good!

Then "Annie" because what better way to practice your goat?

50-40-30-20-10
Double unders
Sit ups

AMRAP 15
15 cal row
15 HSPU
15 T2B
15 burpee
15 C2B

100 Pull-ups

400M Run together

100 KBS 1.5Pood

400M Run together

100 Double Unders

400M Run together

100 OHS with 45lb plate

400M Run together

3 Person teams splitting the 100 up any way you wanted to.

Betsey, Shelley, and myself were on a team (and a great team at that!) And we even added 100 Abmats at the end for good measure. Great work ladies.

3 rounds:

4-6 bench press / db bench
5-8 pull-ups

C&J 3+1 x5
Painonnostotunti