WOD

4 rounds for time
20/16 Calorie Assault Bike
15 Toes To Bar
10 Thrusters (115/75)
12 Front Rack Lunge (115/75)* Target time: 14-16 minutes
* Time cap: 18 minutes
*Bike Erg Calories: 25/20
*Rower Calories: 25/20

SWOD

Push Jerk:
– Build to a heavy single for the day in 10 minutes
* rest 60 seconds between sets *