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Bike and Row 3xs:
:45sec Easy
:15sec Hard
2xs:
10 RDL
8 Bent Over Row
6 Strict Press
10 Bootstrappers
6 Kip Swing
Prime 1x:
5 BB Cluster
5 Kipping Leg Raise
5 Cluster (light load)
3 T2B
For Time
50 Cluster (155/105)
Notes: Every min do 5 T2B
Goal: Sub 12 min
For Time
40 Cluster (105/75)
Notes: Every min do 5 Hanging Knee Raise
Goal: Sub 12 min
Optional Accessory
3 Rounds On the 2 min
20 CTB Pull Up
Notes: Stop if you break 3 times in the round
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
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