Complete For Total Time

40/30 Cal Bike


3 Rounds

75 Double Unders

20 Alternate Leg Lunges

7 Power Snatch

Round 1 = (75/55) (135/95)

Round 2 = (95/65)(155/105)

Round 3 = (115/75)(175/115)

Total time will include time it takes to change weights for each round.  The weight should range from a relatively easy weight that you can cycle, to a difficult weight where you will be doing singles.

Single Unders will be 2:1

At Home WOD

No Equipment

800M Run

50 Air Squats

50 Push ups or Pike Push Ups

50 Plank Shoulder Taps



800M Run

50 DB/KB Thruster

50 DB/KB Renegade Rows (if using single DB or KB, split the reps 25/25 each arm.  Doesn’t matter how you break them up)