10 rounds
800m afap / 0:30 light pressure.

Rest meters are not counted.

4 rounds:
5:00 moderate-hard/5:00 easy-moderate

10x200 in circuits

4x500m in a circuit

6x20 cal in an amrap

12x10 cal in an amrap

5x450m in circuits

2x5:00 warm up/cool down

4x2:00 hard in a circuit

4x2:00 hard in a circuit

5:00 warm up
5:00 cool down

3 rounds
5:00 hard
5:00 easy

5:00 cool down

20 rounds
0:30 easy / 0:30 hard

15 rounds
0:45 / 5 pentashots

10x 1:00 in a 30:00 amrap

Zone 2

Zone 2

20 rounds
0:20 sprint / 0:40 recovery

5 rounds
500m row
15 burpees
1:00r

5x30 cals

30:00 emom with 10 cal

2x 4-3-2-1 mins with bike and laser gun in between

2x 4-3-2-1 mins with row and laser gun in between

1k in a metcon