CAPACITY: Assault Bike
30 Calorie Sprint on the Assault Bike
Weightlifting: Power Clean + Thruster
EMOM 10 minutes 1 Power Power Clean from the floor then proceed with a thruster from the top of the power 80% of your best thruster
WOD: Time Cap 18 minutes
50 Toe-to-bar
400M Run
35 Toe-to-bar
400M Run
20 Toe-to-bar
800M Run
SUBSITUTE T2Bs for knees to elbows if still learning toes to bar, this workout has 105 total toes to bar, if you work capacity for toes to bar is not there yet shorten the reps to
35-20-15 for toes to bar reps