12 3

WARMUP

8 minutes Smooth w/just Barbell

8 Romanian Deadlifts

    50m Shuttle Run

8 Front Squats

    50m Shuttle Run

8 Press

    50m Shuttle Run

8 Thrusters

WORKOUT

10 minutes

         Accumulate

Thrusters

     10, 10, 10, 10

Rest 3:00

10 minutes

accumulate

Power Cleans

     10, 10, 10, 10

Rest 3:00

10 minutes

accumulate

4 x 12 sec Airbike/Row 

   For Max Wattage

BONUS

2 RNDS

2:00 Airbike

2:00-4:00 Calf Smash    (ea/s)

2:00 Airbike

2:00-4:00 Pec Smash     (ea/s)