1000 meter bike
600 meter row
arm swings
2 mins each side pigeon pose

Metcon (AMRAP - Reps)

AMRAP 6
95/75/55
PC, 12
PP, 9
Burpee plank, 6

1 rnd = 27
2 rnd = 54
3 rnd = 81
4 rnd = 108
5 rnd = 135
6 rnd = 162

Metcon (No Measure)

A1. hollow rocks 30x2; 30 sec rest
A2. superman 30x2; 30 sec rest