Warm up:
50 cal row+
9-6-3
thrusters 45/35
Pullups
Mobilize
A) assault Fran
8 min clock
Complete Fran 115/85 and C2B (intermediate WZA competitors do 95/65 and pull-ups)
Rest 1 min. With remainder of the 8 min accumulate max calories on the assault bike.
*Intermediate WZA Competitors must rest 4 min after 8 min clock and complete 9-6-3 Thrusters 115/85 and c2b pull-up
B) class
C) 10 min clock
10/6 strict MU+10/8 muscle ups+55 Ghd sit-ups
W remaining time max sets of unbroken 30′ hsw