7.10.26
For Time500m Row100 Wall Balls (20/14)
For Time21-15-9Overhead Squat (115/75)Toes to Bar -Rest until 8:00, then complete Part 2- For Time21-15-9Lateral Burpee Over BarToes to Bar
20 min AMRAP50 Double Unders50 Single Arm Dumbbell Push Press (50/35)50 Double Unders50 Abmat Sit Ups50 Double Unders40/32 Calorie Echo Bike
For Time400m Run15 Bar Muscle Ups400m Run12 Bar Muscle Ups400m Run9 Bar Muscle Ups*Unbroken BMU, 200m Penalty Run each break
5 Sets For 3 min:20/16 Calorie Air Bike50 Double UndersMax Toes to Bar in Remaining Time-Rest 1:30 between Sets-
10 Minute EMOMOdd minutes – 200m RunEven minutes- Max Lateral Burpee Over DB-rest 3 minutes- 10 Minute EMOMOdd minutes – Max Calorie BikeEven minutes – Max Box Jump Overs (24″/20″)-rest 3 minutes- 10 Minute EMOMOdd minutes – Max Calorie RowEven minutes – Max DB Box Step Over (24″/20″) (50/35)