7.28.23
4 sets of:2 Rounds12 Kettlebell Swings (53/35)12 Toes to Bar12 Abmat Sit Ups-Rest 1:00 between sets-
4 sets of:2 Rounds12 Kettlebell Swings (53/35)12 Toes to Bar12 Abmat Sit Ups-Rest 1:00 between sets-
For Time27 Box Jump Overs (24″/20″)21 Clean and Jerks (95/65)15 Squat Cleans (135/95)9 Squat Clean Thrusters (165/110)
15 min EMOM Min 1: 200/175m RowMin 2: 12 Deficit Push Ups (4”/2”)Min 3: 12 Single Dumbbell Step Ups (50/35)(24/20)
For Time 25 Burpee Box Get Over (30″/24″)50/40 Cal Assault Bike (40/32 Echo)25 GHDSU (Or Stick Sit Ups)15 Bar Muscle-Up (Or 30 Chest to Bar)25 GHDSU (Or Stick Sit Ups)50/40 Cal Assault Bike (40/32 Echo)25 Burpee Box Get Over (30″/24″)
For Time 50 Wall Balls (20/14)30 Toes to Bar50/40 Calorie Row30 Toes to Bar50 Wall Balls (20/14)
4 Sets:3:00 AMRAP15 Ring Rows (Or Bent Over Dumbbell Rows)15 Dumbbell Bench (50s/35s)*Max Single Dumbbell Box Step Ups (50/35) (24/20)-rest 2:00 between sets- *score is step-ups each set.
For Time 3 rounds:12/10 Cal Assault Bike (10/8 Echo)9 Deadlifts (185/125)6 Bar Facing Burpees -rest 3:00- 3 rounds:6 Bar Facing Burpees9 Deadlifts (185/125)12/10 Cal Assault Bike (10/8 Echo)