3 minute air dyne sprints
As a GROUP in LANES
Down and back
High Knees
Karaoke
Skipping
Butt kickers
Ready
8 min EMOM
Odd - Hollow rock
Even - Superman ball pass
***10 burpees everytime the ball drops
Strength
Back Squat
3-3-3+ at 70/80/90%
of your 90% NEW max this cycle
Metcon
20 min PARTNER WOD
200/160 cal bike - ladies over 5'8 you know the drill
150 wall balls 20/16lb
100 American swings 24/16kg
100 Russian swings 32/24kg
Remaining time = partner push ups - down, up, hand slap
Score = 1 point for each completed move above (4) + 1 point for every push up as a whole
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