For Time:
50/35 Calorie Assault Bike
50 Strict Handstand Push-ups
50/35 Calorie Assault Bike

OR 900/750m Row

ADV RX as written
RX kipping HSPU

Shoulder press in place of HSPU

AMRAP 10:
30 DU
10 Hang Power Cleans (135/95)
30 DU
10 Push Jerks (135/95)

On the 3:00 x 6 Rounds:
400m Run

On the 3:00 x 6 Rounds:
400m Run

• looking for a work to rest ratio right around 1:1
• the goal is to sustained the same pace for the 6 rounds
• These runs should take between 1:30-1:40 to complete
• Adjust the distance to meet these times so that you have around 1:20-1:30 to recover for the next round

SUBS
Row
500/400m Row

Bike 28/20 Calories

Score is slowest round.