1min Run
1min Row
1min Bear Crawl
1min Assault Bike
1min Jump Rope
1min Top of Push Up Plank
1min Alternating Turkish Get Up Light Load
x 5-7 Rounds

"Doorbell”

AMRAP 18:

21/15 Calorie Assault Bike
15 Strict HSPU
15 DB Deadlifts (50’s/35’s)
15 DB Front Squats (50’s/35’s)

Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

Metcon

Run 400m
Thrusters 10-1-9-2-8-3-7-4-6-5
Jump Rope 100-10-90-20-80-30-70-40-60-50

Warm up row 2000m
Kettlebell 10kg 3x16
Abmat Batman sit up 3x16
Pull up renkailla 3x10
Wall ball 10kg 3x5
Hollow rock x3

Narrow stance 7 second paused back squat 3sets of 5reps 50%1rm

5x5 (across / +2.5-5kg)

3 x max reps

In partners totalllll reps

100 torsion controls
100 Abmat Crunches
100 Sprawls
100 DB Floor Press
100 TRX Rows
100 OH Slams
100 Scissor Lunges
100 Hollow Rock
.5 on curve

Must complete all of one before moving on to next. Can be done in any order.

30min cap

35