Physical Training

10 min Set-up/warm-up 10 Rounds of E1.5MOM 10 Rounds For Time

8 min AMRAP Warm-up 5 min Transition 30-20-10 For Time 2 heavy Med-Ball over shoulder after each round (100/80)

Cycling

5 min Set-up/warm-up 30 min – E3MOM Back Strength Bonus 5 Rounds

10 min Set-up 15 min E1.5MOM – Olympic lifting Practice For Time (20 min Cap)

15 min Warm-up/Set-up 30 Min AMRAP (Teams of 3) Rules Deadlift Strength Session Scale weights accordingly

15 min Warm-up/Set-up 4 rounds for Time (25min cap) – Partner Waterfall

10 min Warm-up/Set-up 25 – 20 – 15 – 10 – 5

10 min Warm-up/Set-up 5 Rounds (u go I go)

5 min Warm-up/Set-up 4 rounds – Every 7:00 minutes Minimum of 1 minute of rest. Reduce meters or cals if needed.