I would do today in two parts

Warm up:

5 mile assault bike: 

male athletes 20-21 mph 

Female: 18-20 mph

A) 20 min emom(warm up to a weight)

Even 5 bench press

Odd 15 cal bike/12 cal 

If you don’t make the bike cal then don’t do the next set of bench. Simply rest and make the next assault bike.

B) class


10 rounds(15 min cap)

10/6 strict hspu

1 legless rope climb

1 squat clean 275/185

Friday, September 30th, 2016 at 4:15 am / Competitive