30s Side plank each side (or accumulate as much time over 30s as you can)
10 Push-ups (hands on box if required)
5 Calorie row
Build to a heavy (not max) 5.
30 Burpees over the bar
30 Hang power cleans 60/40kg
This workout should be completed as a sprint. Pick a weight you can do at least 10 unbroken HPC with.
If you REGULARLY complete workouts as RXd, you must do all 30 HPC unbroken. Complete a 1000m row penalty if you don’t (this is only if you regularly complete wods RXd, not for everyone who selects the RXd weight today).
*Every time you break, carry a yoke loaded at 3x bodyweight for 25m
100 metres for time.
Assault bike calories
Complete 50 double unders after each round.