September 2024

For Time 1600m Run-At the 12:00 Mark-3 Shuttle Run Sprints3 Shuttle Any Object Carry (70/50)4 Shuttle Run Sprints4 Shuttle Any Object Carry (70/50)6 Shuttle Run Sprints-Each Shuttle Run rep is 25 feet down + 25 feet back (50 feet total) –

For Time 45 Push-Ups30/24 Calorie Row30 Handstand Push Ups30/24 Calorie Row15 Strict Handstand Push Ups

5 RFT 200m Run12 Toes to Bar6 Alternating Dumbbell Snatch (70/50)

3 RFT15/11 Calorie Air Bike11 Burpees over 12″ block

For Time 30 Deadlifts (185/125)6 Strict Pull-ups30/24 Calorie Row6 Strict Pull-ups 30 GHD Sit-ups 6 Strict Pull-ups 30 GHD Sit-ups 6 Strict Pull-ups 30/24 Calorie Row 6 Strict Pull-ups 30 Deadlifts (185/125)

3 RFT 100 Double Unders30 V-Ups5 Wall Walks

Every 4:00 (6 Sets)15/12 Calorie Air Bike12 Box Jump Overs (24″/20″)9 Burpee to Bar

12 min AMRAP 1-2-3-4-5-6-7-8-9-10…Back Squats (135/95)10 Push Ups after each set