8 rounds, each round for time, of:

15/12 Assault Bike Calories

10 Dumbbell Thrusters, 50/35 lbs

* Go every 3 mins.

Assault Bike Calories / 12/10 Echo Bike Calories

Stimulus is moderate intensity with the intention of scoring similar times across rounds. Athletes should anticipate fatigue that will set in during later rounds and settle in to establish that pace early on so that it can be maintained across all sets.

Going too fast in early rounds will lead to heavy fatigue and very slow pacing in later rounds. Be smart and anticipate the fatigue. Athletes should be earning at least 45 – 60 seconds of rest. Modify the bike calories before modifying the DB thruster volume.

5 Strict Pull-ups

* Every 1 min for 10 mins.

Optional: 1 second pause at the top with 2-3 second negative

Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)

*If athletes performed this last week and felt very comfortable with the reps, then we recommend adding 1-2 reps or going up to the next progression if scaling.