#sled push

Part 1: 10 minute pacing on the bike. Goal was 170 calories, so 17 per minute. I won’t say it was easy, but I kept the pace and finished at 9:54

Part 2: two rounds

200m ski, fast as you can

10 dumbbell snatches per arm, 30 pounds

10 kettlebell swings, 24kg

20 yard sled push, 90 pounds added

Part 1: three rounds

Dual kettlebell complex, 10 reps, 16kg: clean+squat+press

Five strict pull-ups

25 calorie bike at 1:30 pace

90 second rest

Part 2: three rounds

20 yard high-knee farmer carry with 32kg kettlebells

200 meter ski erg at 1:50 pace

20 yard sled push w/ 70 pounds of plates added

Part 3: 2,000 meter row

Part 1: 3 rounds

8 tempo barbell back squats at 95 pounds

10 alternating jumping lunges

10 mountain climbers

10 squat sprawls

Part 2: 3 rounds

30 yard sled push w/ 45 pound plate added

10 dual kettlebell reverse lunges

10 box jumps

20 box step-ups (10 each side)

Part 3: 2 rounds

3 minute assault bike for calories: 60 and 54

Part 1: three rounds

5 strict pull-ups with wide grip

10 bench press from hip raise position

20 steel club over the shoulder movements (don’t know the official name), 10 each side

20 yard sled push

Part 2: three rounds

20 steel mace lateral lunges (10 each side)

20 steel club side pull over + press

20 calorie row

Part 1: three rounds

5 eccentric tempo squats at 115

10 jumping lunges

Part 2: three rounds

10 elevated reverse lunges with dual kettlebells

10 box step ups

10 squat jumps

20 yard sled push (90 pounds added)

Part 3: two rounds

50 cal in 3:00 on the bike