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

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