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Conditioning:

200m Ski erg

40 Grasshoppers

35 Push-ups

30/24 Calories rowed

25 Sit-ups

20 Shoulder press (75/53)

600m Run

15 Pull-ups

10 Ring dips

1200m Bike

 

For time

(20:00 cap)

 

Strength:

Push Jerk

5 reps @ 45%

4 reps @ 60%

3 reps @ 70%

3 reps @ 75%

3 reps @ 75%

3 reps @ 75%

3 reps @ 75%

 

For quality

 

 

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