12min skill
0-4min
Odd: 12-15 cal bike
Even: hs kick ups
4-8min
Odd: 8-12 cal bike(faster pace)
Even: hs hold
8-12min
Odd: 6-10 cal bike sprint
Even: hs negative
14min cap
5 Rounds
5 Clusters 165/105
10 Burpee box jump overs 24/20
For completion
Every min
• max row for meters
• 20 Push ups
• max row for meters
• 20 air squats
*continue until you have rowed 2500m
5 rounds
15 cal row
20 KBS 24/16
40 dubz
4 Rounds
2x200m run
40 Push ups
20 Hang Squat Cleans 135/95
20 Burpees over the bar
500m row
40 DB snatch
30 cal bike
20 triple touch V-ups
10/10 single arm clusters
20 triple touch V-ups
30 box step over with DB
40 DB snatch
500 row
Every 3:00 starting at 0:00
5 burpee box jump
12min partner emom
•Max row for meters
For time (14min cap)
21-18-15-12-9-6-3
•S2OH 95/65
•pull ups
Every 4’ for 24’ (6 sets)
25 wall balls
200m run
15 pull ups
4 rounds
50 Dubz
20 alt DB Snatch 2 Lunge
20m stead push 180/90
24’ emom
⁃ 14/11 cal rower
⁃ 12 t2b
⁃ 12 DB hang p.clean (2x DB)
⁃ Rest
7 rounds
200m run
3 P. cleans 225/155
12 T2B
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