2:00 Bike (EZ to Moderate)

Into…

AMRAP x 5 min

8 Bootstrappers

8 Deadbugs

8 Groiners

8 Bird Dogs

8 Air Squats

Into…

1:00 Bike (Workout Pace)

1 Hang Power Clean

+

1 Front Squat

+

1 Hang Squat Clean

*Start Light and build to Moderate-Heavy.

(Score is Weight)

15/12 Cal Assault Bike*

10 Toes to Bar

5 Hang Squat Cleans (205/145)

25/20 Cal Assault Bike*

15 Toes to Bar

10 Hang Squat Cleans (185/135)

35/25 Cal Assault Bike*

20 Toes to Bar

15 Hang Squat Cleans (155/105)

*Cal C2: 20/15

Cal Echo: 12/10

Cal C2: 30/25

Cal Echo: 20/16

Cal C2: 45/35

Cal Echo: 30/20

(Score is Time)

KG BB1: (93/65)

KG BB2: (85/60)

KG BB3: (70/47.5)

12/10 Cal Assault Bike*

10 Toes to Something

5 Hang Squat Cleans (155/105)

20/15 Cal Assault Bike*

15 Toes to Something

10 Hang Squat Cleans (135/95)

25/20 Cal Assault Bike*

20 Toes to Something

15 Hang Squat Cleans (115/75)

*Cal C2: 15/12

Cal Echo: 10/8

Cal C2: 25/20

Cal Echo: 15/12

Cal C2: 30/25

Cal Echo: 20/16

(Score is Time)

KG BB1: (70/47.5)

KG BB2: (60/42.5)

KG BB3: (52.5/35)

FOR TIME*

25/20 Cal Assault Bike**

20 Toes to Bar

10 Hang Squat Cleans (Athlete Choice 1)

40/30 Cal Assault Bike**

30 Toes to Bar

20 Hang Squat Cleans (Athlete Choice 2)

65/50 Cal Assault Bike**

40 Toes to Bar

30 Hang Squat Cleans (Athlete Choice 3)

*P1 works while P2 rests. Split work as needed.

**Cal C2: 30/25

Cal Echo: 20/16

Cal C2: 50/40

Cal Echo: 30/22

Cal C2: 75/60

Cal Echo: 50/40

(Score is Time)

3:00 Foam Roll T-Spine

1:00 Slow PVC Pass Thrus

1:00/1:00 Groiner

(No Measure)