Warm Up:
A2: Air Bike
90 Seconds @ 50-90% Sustainable Pace; Rest 2 Minutes
A3: 3 Attempts at 20 Seconds Max Calorie Air Bike Sprint
Each Round @ or near 100% Hardest Possible Pace; Rest/Stretch/Walk 2 Minutes Exactly between efforts
Metcon:
5 Rounds of:
6/8 Each Alternating Pistol/
400M Ski (3/5)/
6 Each D.B. Hang Clean + Jerk (35/50#)/
6/8 Strict Chin Up
..
or
Level 2= 5 Rounds of:
4/6 Each Alternating Heel Hook Pistol/
200M Ski (3/5)/
4 Each D.B. Hang Clean + Jerk (10/20#)/
4/6 Ring Row
Row:
Row 90 Seconds @ 50-90% Sustainable Pace; Rest 2 Minutes
C2: 3 Attempts at 20 Seconds Max Calorie Row Sprint
