6.23.23
3 RFT 30 Dumbbell Bench Press (50s/35s)30 Ring Rows30 GHDSUs
20 min AMRAP 25/20 Calorie Row40 Dumbbell Deadlifts (50s/35s)25/20 Calorie Row30 Dumbbell Hang Power Cleans (50s/35s)25/20 Calorie Row20 Dumbbell Shoulder to Overhead (50s/35s)
3 RFT8 Burpee Box Jump Overs (24″/20″)8 Power Snatches (135/95) -at 8:00- For Time:24 Burpee Box Jump Overs (24″/20″)24 Power Snatches (95/65)
Partner WOD (Teams of 2) 15 min AMRAP 1000m Partner RunMax rounds in the time remaining:10 Synchro Pull Ups10 Alternating Box Jumps (30″/24″)15 Synchro Wall Ball (20/14)
5 sets (1 Set every 4 minutes)15/12 Calorie Row12 Burpee Over Rower9 Double Dumbbell Ground to Overhead (50s/35s) *score time each set
2 Sets (each for time)21-15-9Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)Calorie Assault Bike (18-12-6 Echo)-Rest 1:1 between sets-