A. For time:

 

27-21-15

 

KBS 24/16kg

Burpees

Assault Bike(/Row) for calories

 

B. 2 Sets of:

 

:30s Alternating DB Hammer Curls

:30s Rest

 

C. 1 Set:

 

SB Front Rack Carry - 1 Step left + 1 Step right + 1 SB Press

 

Find heaviest weight to repeat this pattern to finish 20m. If in doubt, go for a heavier weight and finish with Push Presses IF necessary.

 

D. EMOM 10:

 

20m Shuttle Sprints(10-10) AFAP