Thursday: Grunt Work..

CROSSFIT

STRENGTH

Every 2 mins for 5 sets:

Ring muscle ups

* Choose an appropriate number or scaling option and aim to hold that through all 5 sets

CONDITIONING

AMRAP in 15 mins of:

100m Farmers carry
200m Run
400m Bike erg
60m Sled push

FITNESS

Every 7 mins x 3 sets:

20 / 14 Echo bike calories
10 Shuttles
20 / 14 Ski Erg calories
10 Shuttles
20 / 14 Assault Bike calories
10 Shuttles

At the 21 min -

Tabata Plank
* During rest complete Mountain Climbers in plank position 

At the 26 min - 

Every 7 mins x 2 sets:

20 / 14 Echo bike calories
10 Shuttles
20 / 14 Ski Erg calories
10 Shuttles
20 / 14 Assault Bike calories
10 Shuttles