Strength/Skill: Choose 1

• 5 x 6 Front Rack Lunge + 10 Heel-elevated Front Squat
• 4 x 3 Bench + 8 Bent-over Row

Metcon: Score total cals

• 3m Echo Bike/3m Rest
• 3m 25m Shuttles/3m Rest
• 3m Row/3m Rest
• 2m Bike/2m Rest
• 2m 25m Shuttles/2m Rest
• 2m Row/2m Rest
• 1m Bike/1m Rest
• 1m 25m Shuttles/1m Rest
• 1m Row/1m Rest