3.27.23
14 min AMRAP 4 Burpees to 12-inch target6 Alternating Dumbbell Snatch (70/50)8 Wall Balls (20/14)
14 min AMRAP 4 Burpees to 12-inch target6 Alternating Dumbbell Snatch (70/50)8 Wall Balls (20/14)
10 sets (each for time)10 Deadlifts (135/95)10 Push ups100m Sprint (Or 8x25ft Shuttle Run)-Rest 2 minutes between sets-
For Time (Teams of 3) 300/240 Cal Assault Bike (250/210 Cal Echo) 6,000/4,800m Row *Only 2 working at the same time (1 resting) – switch as desired
For Time 40/32 Cal Assault Bike (33/26 Echo)20 Handstand Push ups30/24 Cal Assault Bike (24/19 Echo)15 Handstand Push ups20/16 Cal Assault Bike (17/14 Echo)10 Handstand Push ups10/8 Cal Assault Bike (8/6 Echo)5 Handstand Push ups
For Time (each) 3 Rounds 8 OHS (115/80) 24 Pull-ups -At 10:00- 3 Rounds 8 Power Snatch (115/80) 24 Wall Balls (20/14)
16 min AMRAP30/24 Cal Assault Bike (OR 24/18 Cal Echo Bike)20 Thrusters (45/35)10 Strict Pull-Ups
For Time 21-15-9Double Dumbbell Clean and Jerks (50s/35s)50ft Double Dumbbell Front Rack Walking Lunge (50s/35s)