5.25.23
4 RFT 20/16 Cal Assault Bike (16/13 Echo)25 Box Step Ups (24/20)
10 min AMRAP1-2-3-4-5. . .Clean and Jerks (155/105)1 Rope Climb (or 6 Inverted Ring Rows) *add 1 C&J each round until 10 mins expires.
For Time 30/24 Calorie Row30 Burpees30/24 Calorie Row24 Burpee Box Jump Overs (24/20)30/24 Calorie Row18 Burpee Box Get Overs (30/24)
Every Minute For 15 Mins(40 sec work/20 sec rest)Min 1: Kettlebell Swings (53/35)Min 2: Calorie BikeMin 3: Burpees
12 min AMRAP8 Single Arm Dumbbell Snatches (50/35) (Right Arm)8 Single Arm Overhead Walking Lunge Steps (50/35) (Right Arm)8 Single Arm Dumbbell Snatches (50/35) (Left Arm)8 Single Arm Overhead Walking Lunge Steps (50/35) (Left Arm)50 Double Unders (Or 25 Crossovers)
4 rounds:200m Run10 Pull-ups20 Push-ups30 Air Squats-Rest 4:00-8 rounds:100m Run5 Pull-ups10 Push-ups15 Air Squats