August 2024

14 min AMRAP7 Handstand Push Ups7 Box Jumps (30″/24″)7 Chest to Bar Pull Ups14 Wall Balls (20/14)

4 Rounds 12 DB Single Arm High Pull (each- RPE 7) 12 DB Crossbody Single Leg RDL (each-RPE 7) 15 Tempo GHD Hip Extension (4-1-1 tempo) 200′ DB Single Arm OH Carry (each -RPE 7)

For Time 25/20 Calorie Row100 Double Unders25/20 Calorie Row200 Single Unders25/20 Calorie Row100 Double Unders25/20 Calorie Row

3 rounds:15/12 Calorie Air Bike12 Alternating Dumbbell Snatch (50/35)9 Burpee Over Dumbbell -Rest until 12:00- For time:45/36 Calorie Air Bike36 Alternating Dumbbell Snatch (50/35)27 Burpee Over Dumbbell *score a separate time for both parts

Nancy 5 Rounds for time of:400m Run15 Overhead Squats, 95# / 65#

For Time 50-40-30-20-10-20-30-40-50Double Unders5-4-3-2-1-2-3-4-5Wall Walks

4 sets2:30 AMRAPMax Meter Row-Rest 2:30 between sets-*Rollover meters count

14 min AMRAP 14/11 Cal Row7 Strict Handstand Push Ups14 Dumbbell Step Ups (35s/25s) (20″ box)