Uncategorized

For Time 10-9-8-7-6-5-4-3-2-1Burpee Dumbbell Deadlift (50s/35s)– 10/8 Calorie Assault or 8/7 Calorie Echo Bike after each set –

For Time 100 Double Unders40 Wall Balls (20/14)100 Double Unders30 Wall Balls (20/14)100 Double Unders20 Wall Balls (20/14)

4 min AMRAP10 Power Snatch (135/95)Max distance run in the remaining time -Rest 4:00 between AMRAPs- 4 min AMRAP400m RunMax Rep Power Snatch (135/95) in the remaining time ** Scoring: for part one, each 100m = 1 rep.

20 min AMRAP 15/12 Calorie Row15 Bench Press (115/75)15 V-Ups

For Time 12-9-6Hang Squat Clean (155/105)Burpee Chest to Bar

6 min AMRAP10 Push Ups1 Rope Climb (Or 4 Strict Pull-Ups) -2:00 Rest- 6 min AMRAP10 Dumbbell Bench Press (50s/35s)5 Strict Pull Ups

For Time 21/16 Cal Assault Bike (or 16/14 Echo)21 Thrusters (75/55)18/14 Cal Assault Bike (or 14/12 Echo)18 Thrusters (95/65)15/12 Cal Assault Bike (or 12/10 Echo)15 Thrusters (115/80)-into-40 Front Rack Reverse Lunges (115/80)

8 RFTWall Walk (Up) + 10 Shoulder Taps + Wall Walk (Down)30 Double Unders10 Inverted Ring Rows

5 Sets1:30 AMRAPPartner 1: 6 Overhead Squats (135/95)Partner 2: 6 Box Jumps (30″/24″)*Both complete and switch-then-Max Kipping Chest to Bar / Bar Muscle Ups/ Ring Muscle Ups-rest 1:30 between rounds-

For Time 5-4-3-2-1Wall Walks25-20-15-10-5Kettlebell Swings (70/53)Calorie Row(Women Calories: 20-16-12-8-4)