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