Warm up: run 1 mile or ski erg 8 min chill pace

A) 60 min clock

8 mile assault bike

Right into 

12 burpees emom for 5 min

Right into

1 power clean emom with remaining time.

B)5 rounds row 20 cal+10 strict bar dips

C) if you are still performing very well, you can do class. Otherwise shut it down for 16.5. Most likely a two part workout according to the beyond the barbell podcast.

Wednesday, March 23rd, 2016 at 5:09 am / Competitive