A: 1000m Row (Time)
Max Effort 1000m Row
B: Metcon (AMRAP - Rounds and Reps)
Amrap for 10 minutes
10/7 Bike Cals (Rx+ Assault Bike)
7 KB Deadlifts (55/35, Rx+70/55)
5 Strict Pull Ups (Rx+2 BMU)
C: Metcon (AMRAP - Rounds and Reps)
Amrap for 8 minutes
25 Double Unders
15 MB Sit Ups
10 DB Floor Press