A. 30 minutes
1 – 60-sec Assault Bike @75%*
2 – 100′ Farmers Carry (70/53/hand)
3 – Rest
4 – 60-sec Assault Bike @75%*
5 – 50′ Rope Pull
6 – Rest
*Perform 2-3 surges for 5-sec each minute
B. 15 minute EMOM
1 – Barbell or Dumbbell Skill
2 – Gymnastics Skill
3 – Conditioning Based (moderate int)
(Subject to change on announcement)
20 minutes 19.2 Skill and Prep Work
