Workout #1

Rx: Strength: 10min clock EMOM for 5min 5 PS @ 70% then 5 min HPC +10-15% of PS. WOD: 2 rounds for time of 800m run, 12 RMU, 20yd HSW, 12cal Assault bike, 20 alt. pistols.

Gold: Strength: 10min clock EMOM for 5min 5 PS @ 70% then 5 min HPC +10-15% of PS. WOD: 2 rounds for time of 800m run, 6RMU, 10yd HSW, 12cal Assault bike, 10 alt. pistols.

Silver: Strength: 10min clock EMOM for 5min 5 PS, then 5 min HPC +10-15% of PS. WOD: 2 rounds for time of 800m run, 12 pull ups, 20yd bear crawl, 12cal Assault bike, 20 air squats.

No bar: EMOM 15min 10cal ski. WOD: 2 rounds for time of 800m run, 12 Ring Rows, 20yd Bear Crawl, 12cal Assault bike, 20 Air Squats. pistols.