July 30, 2016



  • 8x (0:20 on, 0:40 off) Bike for calories; go hard but try to hold RPM consistent across all rounds
  • 8 min alternating EMOM of Pistols & HSPU practice


In teams of 2 with a 20:00 cap, complete 10 rounds (5 each) of:

  • 12 KB snatch, 53#/35# alternating arms
  • 200m Run with med ball, 20#/14#

Partner A does a round while Partner B rests, then Partner B does a round while Partner A rests, etc until 10 rounds total are completed.