4.4.25
For Time 21-18-15-12-9-6Deadlifts (185/125)GHDs (or V-ups or Stick Sit-ups)
For Time 5x50ft Shuttle Runs10 Box Jump Overs (30″/24″)20 Kettlebell Swings (53/35)6x50ft Shuttle Runs12 Box Jump Overs (30″/24″)24 Kettlebell Swings (53/35)7x50ft Shuttle Runs14 Box Jump Overs (30″/24″)28 Kettlebell Swings (53/35)8x50ft Shuttle Runs16 Box Jump Overs (30″/24″)32 Kettlebell Swings (53/35)* Each shuttle run rep is 25 feet down + 25 feet back.
2 min AMRAP (5 sets)12/10 Calorie Air Bike10 Front Squats (115/85)Max Bar Facing Burpees-rest 2 min between sets- *score is # of burpees
For Time 10 Squat Snatch (155/105)10x50ft Shuttle Runs30 GHDs10 Squat Snatch (155/105)30 GHDs10x50ft Shuttle Runs10 Squat Snatch (155/105)
For Max Total Distance Tabata Row (or Ski): 20 rounds20-seconds Max Distance Row (or Ski)10-second Rest
For Time 21-18-15-12-9-6Calorie Air BikeDumbbell Deadlifts (50s/35s)Dumbbell Hang Power Cleans (50s/35s)Dumbbell Shoulder to Overhead (50s/35s)(Women’s Calories: 16-14-12-10-8-6)