7.25.23
12 min AMRAP 200m Run3 Power Snatches (135/95)6 Overhead Squats (135/95)
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)
For Time (Teams of 2)4 Rounds:12 Bar Muscle Ups (Or 24 Chest to Bar)12 Wall Walks24 Synchro Wall Ball Sit Up (20/14)