3 sets:
:40 shuttle runs
:20 rest
:40 plate ground-to-overheads
:20 rest
:40 alternating Cossack squats
:20 rest
- Shuttle run is 25 ft out 25 ft back

- RX -
1 set for reps:
Max-rep thrusters
- Use 60% of the EMOM 1-rep-max.

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
AMRAP 1:
Max-rep thrusters (35/45 lb)

- MASTERS 55+ -
Same as Rx'd

2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg

EMOM 10:
Min. 1 | 2 standing broad jumps
Min. 2 | 3-5 DB thrusters
- Perform the broad jumps for max distance.
- Perform the thrusters for max speed.

- Rest 3:00

1 set for reps:
Max-rep thrusters

10 sets for time:
500/600-meter C2 Bike
- Rest :30 between sets.

- All sets under 1:30.
- Start at a conservative pace and increase your pacing after the first couple of sets.
- Find a pace that you can maintain, challenging yourself to not deviate from that pace by more than 5 seconds in either direction.
- C2 bike modifications: 700/1,000-m Assault bike, 700/1,000-m Echo bike, 250/300-m row, 250/300-m ski.