04 11 17

P

A. FT [C20]: (P: Assault)

3 Rds: 50 DU + 7 FS (135/95) + 25/20 Cal Bike

2 Rds: 50 DU + 7 FS (135/95) + 20/15 Cal Bike

1 Rd: 50 DU + 7 FS (135/95)  + 15/10 Cal Bike

 

B. OTM[10]:

5 OTB Burpees + 5 Thrusters (115/80)

 

C*. If time allows, 3 Sets:

1:45 Moderate Ski Erg/Row (Pace: ~1200/800 Cal/hr)

0:45 Max RMU/Dips

 

F

A. FT [C20]: (F: Airdyne)

3 Rds: 50 Plate Hops + 20 WB + 25/20 Cal Bike

2 Rds: 50 Plate Hops + 20 WB + 20/15 Cal Bike

1 Rd: 50 Plate Hops + 20 WB  + 15/10 Cal Bike

 

B. OTM[10]:

5 OTB Burpees + 5 Thrusters (115/80)

 

L45: A [18], B[7]