Warm-up
400m Run
500m Row
1000m Assault bike
Strength
Thruster
5 reps every minute until failure
Minute 0-4 75lbs 45
Minute 5-8 95 lbs 65
Minute 19-13 115lbs 95
Minute 14-18 135 lbs 115
Minute 19-23 155 lbs 135
Minute 24-28 175 lbs 155
Minute 29-33 195 lbs 175
Metcon
AMRAP 4 Min:
27/21 Row Calories
27 Burpees
27 Chest-to-bar Pull-ups
Then rest 4 minutes
AMRAP 4 min
21/15 Row Calories
21 Burpees
21 Toes-to-bar
Then rest 4 minutes
AMRAP 4 minutes:
15/9 calorie row
15 burpees
15 pull-ups