Uncategorized

Every 2:00 (8 sets)10 Toes to Ring (Or Toes to Bar)10 Bench Press (115/75)30 Double Unders

15 min AMRAP15/12 Cal Assault Bike (12/10 Echo)10 Thrusters (75/55)15/12 Cal Assault Bike (12/10 Echo)8 Thrusters (95/65)15/12 Cal Assault Bike (12/10 Echo)6 Thrusters (115/75)15/12 Cal Assault Bike (12/10 Echo)4 Thrusters (135/95)15/12 Cal Assault Bike (12/10 Echo)Max Squat Clean Thrusters (155/105) in the remaining time

7 min AMRAP60/48 Calorie RowMax Dumbbell Snatch (70/50)-@ 10:00-7 min AMRAP60/48 Calorie RowMax Strict Handstand Push Ups-@ 20:00-7 min AMRAP60/48 Calorie RowMax Burpee Box Get Overs (30/24)

For Time 60 Wall Balls (20/14)30 Power Cleans (135/95)60 Wall Balls (20/14)

For Time800m Run30 Pull-Ups60 Push-Ups90 Air Squats400m Run20 Pull-Ups40 Push-Ups60 Air Squats200m Run10 Pull-Ups20 Push-Ups30 Air Squats

For Time 50 Bar Facing Burpee50 Thruster (95/65)-Rest 5:00-For Time:1000m row

Every 4:00 (4 sets, each for time)25 Wall Balls (20/14)50 Double Unders4 Wall Walks

5 sets:20/16 Cal Assault Bike (mod) (Echo 16/13)-rest 1:00-15/12 Cal Assault Bike (mod-fast) (Echo 12/10)-rest 45 seconds-10/8 Cal Assault Bike (sprint) (Echo 8/7)-rest 2:00-

For Time 21-15-9Deadlift (275/185)Strict Handstand Push Ups

12 min AMRAP200m Run10 Strict Pull-Up-Rest 2 Min-12 min AMRAP200m Run20 Push-Up-Rest 2 Min-12 min AMRAP200m Run30 Air Squat