30 minutes

Metcon

30 minutes of Cycling.

Metcon

15, 12, 9 for Time (15 min cap)

  • Clean and Jerks (135/95)
  • Pull-Ups

12 min EMOM

  • 7 GHD Sit-ups
  • 7 Toes to Bar
  • :30 Blank Hold
  • 7 MD Ball Slams (80/50)