Strength
4rds 20 min cap
Station 1
8-10 Seated Tricep Press (Vid) (Heavy)
8-10 Per side Cross Body Tricep Ext (Vid) (Medium)
Station 2
8-10 (Per) Land Mine 1/2 Kneeling Press (vid)
*if landmine unaviable, SA DB Strict Press
Station 3
8-10 Heavy Dual KB SUMO DL
12 Cossack Squats (Rx+ Add weight in goblet)
Metcon
Metcon (AMRAP – Reps)
8 Min Amrap
Bike Cals
EMOM 5 Burpees
In 8 minutes, accumulate as many calories on the bike as possible. But at the start of every minute (0, 1, 2, 3, etc…) you must perform 5 burpees before you can continue riding.
Score is Total Cals on Bike at the end of the 8 minutes.