August 2024

7 RFT 3 Bar Muscle Ups (Or 7 Chest to Bar)7 Overhead Squats (135/95)

For Time 3-6-9-12-15-12-9-6-3Handstand Push UpsSumo Deadlift High Pull (95/65)V-Ups

30/24 Cal Air Bike30 Burpees@7:0025/20 Cal Air Bike25 Line Facing Burpees@14:0020/16 Cal Air Bike20 Burpee Broad Jump (4’/3’)

16 min EMOMMinute 1: 200m RunMinute 2: Max Single UndersMinute 3: Max Kettlebell Swings (53/35)Minute 4: Rest

4 sets:3:00 AMRAP10/8 Cal Row10 Box Jumps (20″)10 Dumbbell Push Press (50s/35s)*Rest 90 seconds between sets. When starting the next set, resume where you left off.

14 min EMOMMin 1: 40-seconds Max Calorie RowMin 2: 40-seconds Max Wall Balls (20/14)

For Time 300ft Odd Object Carry (100/70)-into-5 Rounds10 Dumbbell Push Press (50s/35s)50ft Dumbbell Front Rack Walking Lunge (50s/35s)-into-300ft Odd Object Carry (100/70)

3 Sets (Each for time, rest 1:1)15/12 Calorie Air Bike12 Burpee Box Get Overs (30″/24″)15/12 Calorie Air Bike9 Burpee Box Get Overs (30″/24″)15/12 Calorie Air Bike6 Burpee Box Get Overs (30″/24″)*Repeat from Aug 16th, 2022

12 min AMRAP 7 Hang Power Cleans (95/65)7 Toes to Bar21 Double Unders