• WARMUP
  • 10 min AMRAP
  • Bike :30 @200/300w
  • 10 F/B Kicks
  • 10 BB DL
  • 10 Pass Through
  • 10 CARs

  • INTERVAL
  • Every 3 mins for 6 Rounds
  • Bike 60 sec @325/475 watts or 250/400w
  • 20 DB Snatch 50/35
  • *Rest in remaining time of round*
  • *If you fail and don’t finish “X” amount of snatches then you must complete 5 calories on Rower for each rep missed after 6 Rounds.*
  • *If wattage is not held for entirety of 60 seconds you must complete 10 Calorie Row for each round after 6 Rounds is complete*

  • COOL DOWN
  • 3x
  • :20 Assisted German Hang
  • :30 Box Cat Stretch