Conditioning: EMOM x 8
Odd: 3 Deadlifts (Climbing)
Even: 40s Ring Dips or Box Dips
WOD: 3 Rounds For Time
400M Run
25 Cal Bike
– Rest 3 Minutes after each round
Intermediate: 3 Rounds For Time
400M Run
20 Cal Bike
– Rest 3 minutes after each round
Beginner: 3 Rounds
200M Run
15 Cal Bike
– Rest 3 Minutes after each round
Modifications:
Run: 500/400M Row | Same Cal Bike
Home Workout: 10 x 2:00 rounds:
200-meter run
– Rest the remainder of each interval.