1000m Row/ 2k Bike

25 SHSPU

25 OHS 155/105

50 GHD

-Rest 5 min

50 GHD

25 OHS

50 T2B

25 SHSPU

1000m Row/2k Bike

Time cap for each:  16 min

Morning Class

Active Recovery

Lunch Class

1000m Row/ 2k Bike

25 SHSPU

25 OHS 155/105

50 GHD

-Rest 5 min

50 GHD

25 OHS

50 T2B

25 SHSPU

1000m Row/2k Bike

Time cap for each:  16 min

3 Sets

25/20 cal Bike

50 Wallballs 20/14

20 BMU

25/20 cal Bike

-Rest 3 min b/w sets

Time cap each set:  12 min

21-15-9

Front Squat 115/80

Bar Facing Burpees

-Rest 5 min

21-15-9

Cal Row

Bar Facing Burpees

-Rest 5 min

21-15-9

Cal Row

Front Squat 115/80

Time cap each set:  10 min

25 C2B

150 DU

100’ HS Walk

-Rest 5 min

100’ HS Walk

150 DU

25 C2B

-Rest 5 min

25 C2B

150 DU

100’ HS Walk

Time cap each round:  9 min

Morning Class

Active Recovery

Lunch Class

A. 3 Rounds

12 Burpee Box Jump Overs 24/20

12 Squat Cleans 135/95

-Rest 3 min

B. 3 Rounds

12 Burpee Box Jump Overs 24/20

9 Squat Cleans 185/125

-Rest 3 min

C.  3 Rounds

12 Burpee Box Jump Overs 24/20

6 Squat Cleans 225/155

Time cap for each:  9 min

3 Sets

21-15-9

Row/Bike Cal

Burpee

-Rest 5 min b/w sets

Time cap each set:  6 min