C2 Bike

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

5 Rds

• 2:00 min C2 bike
• 1:00 min to complete 5 straight-legged KB deadlifts. (light)

Do deadlifts on a raised platform to get the KB below the toes to stretch the hamstrings.

5 Rds

• 2:00 min Rowing
• 1:00 min Box Step-ups. (If you want, do them weighted)

10 Rds

• 2:00 min Ski Erg / C2 bike
• 1:00 min to complete 5 behind-the-head snatch grip presses (you pick the weight)

30 min ALT EMOM

• Max Cal C2 Bike
• Max Cal Ski Erg
• Power production (12 or 30lb med-ball throw or 70lb KB Swings)