May 2023

Every Minute For 15 Mins(40 sec work/20 sec rest)Min 1: Kettlebell Swings (53/35)Min 2: Calorie BikeMin 3: Burpees

18 min AMRAP500/450m Row25 GHD Sit-ups (or stick sit-ups)250/225m Row25 V-Ups

12 min AMRAP8 Single Arm Dumbbell Snatches (50/35) (Right Arm)8 Single Arm Overhead Walking Lunge Steps (50/35) (Right Arm)8 Single Arm Dumbbell Snatches (50/35) (Left Arm)8 Single Arm Overhead Walking Lunge Steps (50/35) (Left Arm)50 Double Unders (Or 25 Crossovers)

4 rounds:200m Run10 Pull-ups20 Push-ups30 Air Squats-Rest 4:00-8 rounds:100m Run5 Pull-ups10 Push-ups15 Air Squats

Every 2:00 (8 sets)10 Toes to Ring (Or Toes to Bar)10 Bench Press (115/75)30 Double Unders

15 min AMRAP15/12 Cal Assault Bike (12/10 Echo)10 Thrusters (75/55)15/12 Cal Assault Bike (12/10 Echo)8 Thrusters (95/65)15/12 Cal Assault Bike (12/10 Echo)6 Thrusters (115/75)15/12 Cal Assault Bike (12/10 Echo)4 Thrusters (135/95)15/12 Cal Assault Bike (12/10 Echo)Max Squat Clean Thrusters (155/105) in the remaining time

7 min AMRAP60/48 Calorie RowMax Dumbbell Snatch (70/50)-@ 10:00-7 min AMRAP60/48 Calorie RowMax Strict Handstand Push Ups-@ 20:00-7 min AMRAP60/48 Calorie RowMax Burpee Box Get Overs (30/24)

For Time 60 Wall Balls (20/14)30 Power Cleans (135/95)60 Wall Balls (20/14)

For Time800m Run30 Pull-Ups60 Push-Ups90 Air Squats400m Run20 Pull-Ups40 Push-Ups60 Air Squats200m Run10 Pull-Ups20 Push-Ups30 Air Squats

For Time 50 Bar Facing Burpee50 Thruster (95/65)-Rest 5:00-For Time:1000m row