Warm up)
assault bike 5 minutes at 20 mph
Assault bike 5 minutes 22+mph
Assault bike 5 minutes 10 cal emom
3 rounds 12 KB rows+24 sdhp+12 box jump up and step down 30/24
A) weightlifting
1) Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
2) bench or Split jerk: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
B) class metcon
C) ECC Qualifier WOD 2 modified
2 rounds/partner 2 rounds/2 rounds/partner 2 rounds:
30/25 Calorie Row
15 Burpees over the Rower