PRIMER:
EMOM x 12
Min 1: 200M Run
Min 2: Box Step Ups
Min 3: Burpees
Min 4: KB Swings
PRACTICE ROUND:
2 Slow Rounds of 5 Cal Bike
5 BBJO
Rest
1 Sprint Round of 10/8 Cal Bike
10 BBJO
Rest
1 Paced Round
10/8 Cal Bike
10 BBJO
WOD: WVG E9
AMRAP 7
10/8 Cal Bike
10 Burpee Box Jump Overs @ 24/20 (box is the long way)
Modifications:
Bike: 15/12 Cal Row | 10/8 Cal Ski
Dumbbell:
10 / 8 Cal Bike
10 Burpees Over the DB
Bulletproof Shoulders:
15/12 Cal Row
10 Top Up Burpee Box Jump Overs
Bodyweight Version:
10 10M Shuttle Runs
10 Burpees