A: Air Bike (Calories)

Time/Intensity/Pace
5 Minutes @50% Sustainable Pace; Rest 3 Minutes

B: Metcon (3 Rounds for reps)

3 Rounds of:

Against A 5 Minute Clock:

400M Run + Max Rounds in time remaining of:

5 Box Jump Over (30/24″)/

10 T2B/

15 Wall Ball (20#-10’/14#-9′)
@80-95% Sustainable Pace (build intensity slightly each round); Rest 3 Minutes Between Rounds

400M Run= 1 Rep

As an example, lets say that you completed 4 rounds of the triplet + One 400M Run= A Total score of 5 for that 5 Minute interval); Rest 3 Minutes and repeat X 3

C: Partner 1K Row (Time)

-5 min cap
@50% Sustainable Pace; Rest 3 Minutes

Damper 5/3

D: Metcon (2 Rounds for reps)

2 Rounds of-

5 Minute AMRAP:

21 Double Unders/

15 USSR K.B. Swing (20/12Kg)/

9 Chin Up
Complete One 5 Minute AMRAP of:

21 Double Unders/

15 USSR K.B. Swing (20/12Kg)/

9 Chin Up @80% Sustainable Pace; Rest 5 Minutes

+

Complete One 5 Minute AMRAP of:

21 Double Unders/

15 USSR K.B. Swing (20/12Kg)/

9 Chin Up @90% Sustainable Pace

You should enter 2 scores, one for each 5 Minute AMRAP. Enter total reps for each round.