A2: Air Bike (Calories)

Time/Intensity/Pace
@80-90% Sustainable Pace; Rest 90 Seconds

A3: Air Bike 20 Seconds Sprint (4 Rounds for calories)

4 Rounds of: 20 Seconds Air Bike Sprint
@95% Very Hard Pace; 3 Minutes Rest (active recovery, athletes choice) After Each Round

Compare To 08/15/17.

B: Shoulder Press (15 Minutes To A Heavy Triple)

15 Minutes To A Heavy Triple @20X1; Rest as needed.

Compare to 07/19/17.

C: Metcon (Time)

3 RFT of:

12 Burpee Box Jump (30/24″)/

15 Row Calories (8/5)/

9 Each D.B. Power Snatch (50/35#)
@80% Sustainable Pace; Rest 5 Minutes

D: Metcon (AMRAP – Rounds and Reps)

Complete as Much as Possible-

Against a 10 Minute Clock:

20 HSPU/

800M Run/

15 HSPU/

600M Run (400+200M)/

10 HSPU/

400M Run/

5 HSPU/

200M Run
@80-90% Sustainable Pace