WARM UP
3 rounds
30 sec ski
30 sec squat
30 sec strict pull up
30 sec rest
WOD
3 mini work outs 12 min CAP on each
12 min cap
8 Rounds
200m run
40 gorilla row (53/35)
12 min cap
9 Rounds
15 cal row
7 pull up/down
12 min cap
10 Rounds
12 cal bike
10 dkb rocker (53/35)
*there will be 3 times – the time you finish each event above
KB CONDITIONING
DOUBLE HICCUP PARTNER 2
switch every min
100 cal echo bike
150 cal ski
100 DKB Burpee snatch (35# unisex)
800m Goblet rack carry (70/53)
*once down to one last movement relay as needed no longer on the min