C2 Bike

For Completion

Option 1 5 Sets: 15 Toe to bar 50 ft Handstand Walk 15 Cal ski 50 ft Handstand Walk 15 Toe to bar Rest 2:00 Between -------------------------------- Option 2 5 Sets: 12 Toe to bar 30 ft Handstand Walk or 3 Wall Walks 15 Cal ski 30 ft Handstand Walk or 3 Wall Walks 12 Toe to bar Rest 2:00 Between The goal is to be near 3:00 per round

2x Sets Through 100/80 Cals 50/40 Cals 25/20 Cals rest :90 between each set

Power emom

Option 1. Emom 30 1. 6 Power Cleans 225/155# 2. 12 Box jump Overs 30'/24' 3. 6 Ring Muscle Ups 4. 18/13 Cal Echo 5. Rest ------------------------------------------ Option 2. Emom 30 1. 5 Power cleans 205/140# 2. 12 Box jump overs 30'/24' 3. 5/4 Ring or Bar Muscle ups 4. 15/10 Cal Echo 5.Rest ---------------------------------------------- Option 3. Emom 30 1. 5 Power cleans 185/125# 2. 12 Box jump overs 24'/20' 3. 10 Chest to bar pullups 4. 12/8 Cal Echo 5.Rest This is a power output emom. Ideally working for about 30 seconds minutes 1-3. Then suffering to finish the bike and rest.

10x Every 3:00 30/21 cals Goal is to be able to rest at least 1:1 every interval

8 sets: 400m Run 15 Cal Echo Sprint Rest 2:00 My training intent is to run the 400 with a little left in the tank and let it out on the bike.

35-minute Amrap: 20 Box step ups (75# feed sack) 20' Box 30 Pushups 40-foot sled push 4x 45# 50 Cal C2 Bike I'm taking this at a recovery day pace while also getting some pushups in since Memorial Day is coming up.

5 Sets: 200M Run 15 Bar Facing Burpees 10 Snatches 155/105# 5 Rope climbs 15ft Rest 3:00 ---------------------------------- 5 Sets: 200M Run 12 Bar Facing Burpees 10 Snatches 135/95# 3 Rope climbs 15ft Rest 3:00 ------------------------------------------------- 5 Sets: 200M Run 10 Bar Facing Burpees 8 Snatches 115/75# 2 Rope climbs 15ft Rest 3:00 I'm looking to make all of these around 4:00 per round. I wouldn't want it to be any longer than that to keep some intensity for the rope climbs. If you need more fitness after this workout, you don't have a life.