200yd run
30 pvc pass throughs
2 mins banded shoulder work

800m bike
100yd overhead dumbbell or kb walks
800m bike

Metcon (No Measure)

16 mins every 2 mins
3 power snatch 6 ohs
build weight for the first 8 mins then use the same weight throughout the last 8 mins

Metcon (Time)

for time
3200m bike
1600m row