December 17, 2019

Complete three rounds for time of:

50/40 Calorie Assault Bike

15 Split Cleans (135/95)

3 Legless / 5 Regular Rope Climbs

December 16, 2019

"Fight Gone Bad"

5 Rounds for reps:

Wall Balls (20/14)

SDLHP (75/55)

Box Jumps (20/18)

Push Presses (75/55)

Row for calories

December 14, 2019

BUY IN:  100 Calorie Row

Complete 5 rounds of:

50 Lunge Steps with plate OH (45/25)

20 Push Jerks (115/85)

50 WB Sit Ups (20/14)

20 Hang Cleans (115/85)

BUY OUT: 100 Calorie Row

December 13, 2019

Complete this 20:00 AMRAP of:

5 Strict Pull Ups

10 Ring Push Ups

20 Box Step Ups (30/24)

December 12, 2019

Complete this 16:00 AMRAP of:

10 Clean & Jerks (135/95)

10 Front Squats (135/95)

30 SL Sit Ups