Complete 2 rounds of the following:

10 Pull Ups
10 Jump Lunges
10 Push Ups On Dome
10 TRX Pull Ups Off The Floor
10 Jump Squats
10 TRX Push Ups
10 Single Ball Leg Curls
10 TRX Reverse Crunch
10 Vipr Overhead Press
1000m Row

2 rounds:

5min ON, 3min easy spin,
4min ON, 2min easy spin,
3min ON, 1min easy spin,
2min ON, 30sec easy spin.

Rest between rounds: 3min

Assault Bike/Airdyne Details: Ride 5min hard, spin 3min, 4min hard, 2min easy…
The ON tempo is fast. Your tempo should get progressively faster from interval to interval. Reset your starting tempo each round.

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Choose ONE of the following sports:
Swim 60:00 @ 85% desired race pace
Bike 60:00 @ 85% desired race pace
Run 60:00 @ 85% desired race pace
Row 60:00 @ 85% desired race pace

HSPU
3x5
Scale to banded HSPU, box push ups as needed

50 double unders
then
10...1
hspu
kb thrusters @24/16
then
50 double unders

”Girls Gone Wild”
“Fran” on the 0:00:
21-15-9
Thrusters (95/65)
Pull-ups

“Diane” on the 4:00:
21-15-9
Deadlifts (225/155)
Handstand Push-ups

“Amanda” on the 8:00
9-7-5
Ring Muscle-ups
Squat Snatch (135/95)

Each scored separately for time

Lepoja

Then, depending on your weaknesses, choose ONE of the following:

5a. Met-Con
EMOM until failure
Even: 5 Squat cleans 135/95lbs*
Odd: 15 Box jumps
*Increase weight by 10/5lbs each round

5b. Accessory
Every 3 minutes for 12 minutes (4 Rounds)
200m Lightweight sled pull

10 rounds - 30s burpees/ 30 sec rest / 30 sec 2x 17.5 squat thrusters / 30 sec rest