Warm-up

4 rounds

200m row

20 ab mat sit-ups

10 air squats

Then

PVC movements

Strength

Front Squat + Push Jerk

(3+3) x 5 Sets 

Work towards heaviest set possible

Metcon

Teams of 3

In 7 mins do:

100/70 Assault Bike Calories

max reps in time remaining, Overhead Squat, 95/65 lbs

— Rest 3 mins —

In 6 mins do:

80/60 Assault Bike Calories

max reps in time remaining, Hang Squat Clean, 115/80 lbs

— Rest 3 mins —

In 5 mins do:

60/40 Assault Bike Calories

max reps in time remaining, Thruster, 135/95 lbs