30 minutes

E2MOM until you Reach 300 Cal

• 1 x Clean (heavy)
• Max Cal Assault Bike

Metcon

30 minutes of Cycling.

E3MOM for 30 Minutes

• Buy In: 4 minutes for a 400m run then,
• Until your reach 100 Thrusters
  • 2 min of Work
    • 100m run
    • Max Thrusters (95/60)
  • 2 min of Rest

For each part: 5-minute AMRAPs and 1-minute Rest Between

Part 1

• 15 cal C2 Bike
• 10 Lunges
• 5 clean and jerk (165 / 115)

Part 2

• 15 cal Row
• 10 x wall ball. (20/14)
• 5 KB Deadlift (70/53)

Part 3

• 15 cal Ski Erg
• 10 GHD Sit-ups
• 5 Bench Press (185/95)

Part 4

• 15 Air Squats
• 10 Push-ups
• 5 burpee pull-ups

E3MOM for 30 Minutes

• 12/9 Cal on Assault Bike

Try to complete the calories in 25 seconds or less.

Metcon

30 minutes of Cycling.

Deadlifts (increase each round) 15 minutes

• 5
• 5
• 5
• 3
• 3
• 2
• 5

150 Cal Assault Bike Intervals

• 80+ rpm for 30 seconds
• 1:30 min recovery

Go until you reach 150 Cal

Metcon

30 minutes of Cycling.

Metcon

30 minutes of Cycling.

Or

Basketball

Metcon

For Time 30 min time cap (partner wod)

• 100 GHD
• 2000m Row
• 100 pull-ups

One partner works and one partner bear-hug carries med-ball (50/30). Split work as needed.