Complete this 20:00 amrap:

30 Calorie Assault Bike

5 Clean & Jerks (225/155)

Saturday super cardio based wod:

Pick your own partner:

Wod will be on the white board

Complete this 20 minute AMRAP of:

10 Thrusters (95/65)

500 Meter Row

Option #1:

50 Bar Muscle Ups

Option #2:

100 Pull Ups

100 Dips

(may partition)

Option #3:

30 Rope Climbs

For Time:

21 Deadlifts (225/155)

400 Meter Run

18 DL

400 Run

15 DL

400 Run

12 DL

400 Run