10m - Dynamics

5m - Skill Prep

Strength - 15m to complete 4 sets of:

  • 5/5 Tempo Pistols from Box (3s negative per rep)

  • 8/8 1-Arm Supinated Dumbbell Rows

  • 8/8 1-Arm Dumbbell Arnold Press

MetCon - 6m Clock:

0-1m - Max Assault Bike Calories

1-6m - Max Burpees to 45lb plate remaining time

*Two scores, AAB calories and total burpees.