October 2024

Karen For Time:150 Wall-Ball Shots, 20# / 14#

6 sets1:30 AMRAP50 Crossovers (Or 100 Single Unders)Max Strict Pull-Ups in the remaining time-1:30 rest between sets-

For Time 10-9-8-7-6-5-4-3-2-1Dumbbell Box Step Ups (50s/35s)(24″/20″)*8 Dumbbell Bench Press (50s/35s) after each set

20 min AMRAP 60/48 Calorie Air Bike (Or 2000m Bike Erg)40 GHD Sit Ups (Or V-Ups)40ft Handstand Walk (Or 4 Wall Walks)30/24 Calorie Air Bike (Or 1000m Bike Erg)30 GHD Sit Ups (Or V-Ups)30ft Handstand Walk (Or 3 Wall Walks)15/12 Calorie Air Bike (Or 500m Bike Erg20 GHD Sit Ups (Or V-Ups)20ft Handstand Walk (Or

For Time 27-21-15-9Calorie Row (women: 21-15-12-7)Hang Squat Cleans (75/55)

For Time 40 Push Ups80 Air Squats20 Bench Press (135/85)40 Wall Balls (20/14)20 Bench Press (135/85)80 Air Squats40 Push Ups

5 sets: (each for time)21/16 Calorie Row15 Pull-ups9 Strict Handstand Push Ups-rest 1:1 between sets-

3 RFT21 Hang Power Snatch (75/55)7 Box Jumps (30″/24″)-at 10:00-3 RFT21 Box Jumps (24″/20″)7 Hang Power Snatch (115/85)

Every 3:00 (8 sets)Odd Sets: 20/16 Calorie Air BikeEven Sets: 200m Run

14 min AMRAP 7 Dumbbell Thrusters (50s/35s)7 Burpee Over Dumbbell7 Toes to Bar