30 minutes

Team 300 cal on each (1min work: 15sec transition

  • Rowing
  • Runner
  • Ski
  • Rest

If more than 4 people add the C2 Bike. If more than 5, and a round of 1 wall walk.

Metcon

30 minutes of Cycling.

Every 6 minutes for 30 minutes

  • 500/400m Row
  • 50/40 cal Assault Bike

Metcon

30 minutes of Cycling.

Metcon

30 minutes of Cycling.

E2MOM until you Reach 300 Cal

  • 1 x Clean (heavy)
  • Max Cal Assault Bike

Metcon

30 minutes of Cycling.

E3MOM for 30 Minutes

  • Buy In: 4 minutes for a 400m run then,
  • Until your reach 100 Thrusters
    • 2 min of Work
      • 100m run
      • Max Thrusters (95/60)
    • 2 min of Rest

For each part: 5-minute AMRAPs and 1-minute Rest Between

Part 1

  • 15 cal C2 Bike
  • 10 Lunges
  • 5 clean and jerk (165 / 115)

Part 2

  • 15 cal Row
  • 10 x wall ball. (20/14)
  • 5 KB Deadlift (70/53)

Part 3

  • 15 cal Ski Erg
  • 10 GHD Sit-ups
  • 5 Bench Press (185/95)

Part 4

  • 15 Air Squats
  • 10 Push-ups
  • 5 burpee pull-ups

E3MOM for 30 Minutes

  • 12/9 Cal on Assault Bike

Try to complete the calories in 25 seconds or less.