CROSSFIT
S,P &P Cycle: squat -pull – PRESS– pull- off
A. 1 Push Jerk + 1 Split Jerk
1 set every :90 x 8
B. 18 Min AMRAP
20 burpees
20 cal assault bike
20 Russian swings 70/53
CSPORT
A. 100 Thrusters
*at the start, and top of every minute 3 burpees
*10 min cap
B. 100 Sit ups
*at the start, and top of every min 5 push ups
*10 min cap
C. 30-20-10
Weighted step ups each leg
KBS
Air bike Cals
400m Run each round