Warm up
500m Bike
20 Dislocates
10 Passive active Hang
Metcon (45min Cap)
20 Clean & Jerks 40/25
20 T2B
1Km Row/ 2Km Bike/ 700m Run
15 Clean and Jerks
15 T2B
1Km Row/ 2Km Bike/ 700m Run
10 Clean & Jerks
10 T2B
1Km Row/ 2Km Bike/ 700m Run
5 Clean & Jerks
5 T2B
1Km Row/ 2Km Bike/ 700m Run
In remaining Time Core Torch
AMRAP
20 Butterfly sit ups
20 Spidermans
20 Side KB 24/20
20 Alt V sit
20 Zombie sit ups 10/5
Cool down
cobra
up/down dog
pigeon
couch
childs pose
happy baby
calf
german hang
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