“If you want to stay young you need to train heavy and fast.” – Pavel
Primer: 2 Rounds
60s Bike | 60s Row | 60s Sit Ups | 60s Air Squats | 5 Pull Ups + 10 Push Ups + 10 Ring Rows
Strength: Push Press 4×6
WOD: Airplane Mode – 2 Rounds
AMRAP 4: Cal Bike
AMRAP 4: Cal Row
AMRAP 2: Wallball @ 20/14
score is total reps
Fitness and Fit Light @ 14/10
Bonus:
A. 15-10-5 Strict C2B | Strict Deficit HSPU
directly into
5-10-15 Strict Pull Ups | Strict HSPU
B. 5x On The 4 Minutes
100 ft Sandbag Walk 150/100
3 Sandbag over yoke @ 150/100
50ft Hand Over Hand Rope Pull