BEGINNER
4 RND
12 Dl
9 wb
12 burpees over the bar
9 wb
12 Dl
tc. 2' rest 1/1
————————————–
INTERMEDIATE
1 km row + max rep burpees over the erg
tc 6'
2' rest
AMRAP 6'
200m run 15/12 cal bike
rest 2'
6' AMRAP
70 du/150 su 1' plank
BEGINNER
4 RND
12 Dl
9 wb
12 burpees over the bar
9 wb
12 Dl
tc. 2' rest 1/1
————————————–
INTERMEDIATE
1 km row + max rep burpees over the erg
tc 6'
2' rest
AMRAP 6'
200m run 15/12 cal bike
rest 2'
6' AMRAP
70 du/150 su 1' plank