Sbarro

Freedom (RX'd)
4 rounds
20/16 Calorie Row
20 Hang Power Cleans (75/55)
20 Box Jump Overs (20)
(KG conv: HPC 34/25)

Independence
4 rounds
16/13 Calorie Row
20 Hang Power Cleans (65/45)
16 Box Jump Overs (20)
(KG conv: HPC 30/20)

Liberty
4 rounds
12/10 Calorie Row
12 Dumbbell Hang Power Cleans (light)
12 Box Step Ups (20/16)
 

• Target Time: 9-11 minutes
• Time Cap: 14 minutes

BikeErg Lactate Threshold
 

2 Min at RPE3
5 Min at RPE7 (or 95-100 RPM)
2 Min at RPE1-2 (Any RPM)
3x (2 Min at RPE7 (or 95-100 RPM), 30 Sec at RPE1-2 (Any RPM)
1 Min at RPE1-2 (Any RPM)
4x (1 Min at RPE8 (or 100-105 RPM), 30 Sec at RPE1-2 (Any RPM)
1 Min at RPE1-2 (Any RPM)
3x (2 Min at RPE7 (or 95-100 RPM), 30 Sec at RPE1-2 (Any RPM)
2 Min at RPE1-2 (Any RPM)
5 Min at RPE7 (or 95-100 RPM)
2 Min at RPE3
Total: 38 Min