WOD
Warm-up
2 Sets
12/10 Calorie Bike
5 Empty BB Kang Squats (at rig)
10 BB Thruster
15 Body Rows
Strength
2 Working Sets (40-50% of 1RM)
10 Back Squats (20X0)
*2 Working sets, starting around 40-50% (RPE 6-7)
Conditioning
For Time:
1500m/1000m Bike
12 Prisoner Box Step Up (20″) | (24″/20″)*
12 Pull-up | Burpee C2B
1000m/800m Bike
9 Prisoner Box Step Up
9 Pull-up | Burpee C2B
500/400m Bike
6 Prisoner Box Step Up
6 Pull-up | Burpee C2B
*L+R=1