Skill/Strength

Squat Clean

On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 72%
Minute 2 – 2 Reps @ 77%
Minute 3 – 1 Rep @ 82%
Minute 4 – Rest

WOD

On the Assault Bike

On the Minute x 6: 40 seconds on / 20 off
Rest 1:00
On the Minute x 4: 40 seconds on / 20 off
Rest 1:00
On the Minute x 2: 40 seconds on / 20 off

Then

-50/35 Calorie Assault Bike
-100 Double-Unders
-800m Slamball Run (30/20)
-100 Double-Unders
-50/35 Calorie Assault Bike