Warm up
3 rounds
bike slow 50 seconds
Bike fast 10 seconds
3 rounds
Row easy pace 40 seconds
Row fast 20 seconds
Conditioning
15-12-9-6-3 7 minute cap
Cal bike
Strict pull ups
Rest 3 minutes
15-12-9-6-3 7 minute cap
Cal ski
Hang power cleans 95/65
Rest 3 minutes
15-12-9-6-3 7 minute cap
Cal row
Ring dips
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
WARM UP Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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