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