Choose one of the following:
Engine:
10 min @ sustainable pace on a Machine
- @0:00, 2:00, 4:00, 6:00 and 8:00, Go hard for 100/200m
Gymnastics:
9 min EMOM:
- 20-40 sec Chin Over Bar Hold
- 20-40 sec Bottom of Push up Hold
- 20-40 sec Front Leaning Rest
Conditioning:
Partner WOD – 3RFT:
- 2000-1000-500m
- Row
- 200-150-100
- Double Unders
- 30-20-10
- Shuttle Runs
split the reps
