C2 Bike

16 min AMRAP

  • 1 RD Light DT (115/75)
    • 12 Deadlift
    • 9 hang cleans
    • 6 push press
  • 15/12 Cal AB or 20/15 Cal C2 Bike

5 Rounds for time

  • 200m Run
  • 20 KB Push Press (2 x 35/35)
  • 20 Cal C2 Bike

30 min – Every 5 min Switch

  • Air Runner
  • Row
  • C2 Bike

15 Push-ups and 5 Dips Before Each Round

Tags:

For Time

  • 3000m Row
  • 6000m C2 Bike

28 Round AMRAP – 40 seconds on 20 seconds rest

  • C2 Bike
  • Air Runner
  • Ski Erg
  • Rower

3 Rounds for Time

  • 1500m C2 Bike
  • 10 Med-Ball Cleans (80/50)
  • 500m Ski-Erg

Reverse Hyper

  • 3 x 15 (50% of max back squat)

Until 50 GHDs are reached

  • Max GHD Sit-ups
  • 10 x 1 arm KB hang clean and jerk each arm. (35/25)

20 min AMRAP

  • Max Meters C2 Bike

Shoulder Exercises

20 min AMRAP

  • C2 or Assault Bike (recovery Ride)

Barbell Bench Press

  • Warm-up Sets
  • 3 x 10 Work Sets

20 min

  • C2 or Assault Bike (recovery Rid)

4 rounds for time (40min cap)

  • 800m Run
  • 5 Toes-to-bar
  • 1000m C2 Bike