April 2023

12 min AMRAP200m Run10 Strict Pull-Up-Rest 2 Min-12 min AMRAP200m Run20 Push-Up-Rest 2 Min-12 min AMRAP200m Run30 Air Squat

For Time 5 rounds12/10 Cal Assault Bike (10/8 Echo)15 Toes to Bar-into-75 Dumbbell Snatch (50/35)

For Time 250/200m Row150ft Overhead Walking Plate Lunge 45/25250/200m Row125ft Overhead Walking Plate Lunge 45/25250/200m Row100ft Overhead Walking Plate Lunge 45/25250/200m Row75ft Overhead Walking Plate Lunge 45/25250/200m Row50ft Overhead Walking Plate Lunge 45/25

For Time 50-40-30-20-10Double Unders25-20-15-10-5Kettlebell Swings (53/35)5-4-3-2-1Front Squats (185/125)

7 min AMRAP50/40 Cal Assault Bike (40/32 Echo)Max Reps Line Facing Burpees-rest 5:00-7 min AMRAP50 Line Facing BurpeesMax Cal Bike

For Time:300m Run5 Rounds of Cindy250m Run4 Rounds of Cindy200m Run3 Rounds of Cindy150m Run2 Rounds of Cindy100m Run1 Round of Cindy ** 1 Round of Cindy is: **5 Pullups10 Pushups15 Air Squats

Isabel For Time 30 Snatches, 135# / 95#

12 min AMRAP 15/12 Cal Assault Bike (12/10 Echo)12 Toes to Bar9 Dumbbell Thrusters (50s/35s)

For Time100 Burpee Box Jump Overs (24″/20″)

Each Set For Time Men: 50-40-30-20-10 Calorie RowWomen: 40-32-24-16-8– rest 1 minute between sets –