1
Run 400m
3 Rounds
4x Knee Jump + Broad Jump
12 Kip Swings
8 Goblet Squats
4 DBall to Shoulders
(12 min)
2
High Box Jumps
Work to Max
(20 min)
3
Ride 60/45 Cal
20 Burpees
10 OHS (135/95) *2 sec pause in the bottom and top
Ski 60/45 Cal
20 Burpees
10 Bar Muscle Ups
*15 min Timecap