Complete for time: 1000/850 Meter Row 21 Overhead Squats 750/650 Meter Row 15 Overhead Squats 500/450 Meter Row 9 Overhead Squats 250/225 Meter Row 4 Overhead Squats (RX-135/95) (M-115/75)
Complete this 25:00 Amrap: 30 Calorie Row 20 Burpees over Rower 10 Power Cleans (RX-165/110) (M-135/95)
“Dirty 30” Complete for time: 30 Box Jumps(24/20-20/18) 30 Jumping Pull Ups 30 KB Swings (55/35-45/30) 30 Lunge Steps 30 Knees to Elbows 30 DB Push Presses (30/20-25/15) 30 SL Sit Ups 30 Wall Balls 10/9’ 30 Double Unders
Pick your own partner/ 5am & 9am Complete 30 rounds of: 3 over the bar burpees 3 power cleans 3 front squats 3 push jerks 3 over the bar burpees *Switch after completing 1 full round *every 5:00 complete a partner 7 calorie SKI ERG & BIKE (RX-135/95) (M-115/75)
Complete for time: BARBARA (40:00 TC) 5 rounds of: 20 Pull Ups 30 Military Push Ups 40 SL Sit Ups 50 Squats Rest precisely 3:00 between rounds
Complete 8 rounds of: 6 DB Devil Presses 10 Wall Balls (10/9’) (RX-45/30) (M-35/25)
Every 3:00 on the minute: Minutes 0-9:00 6 Thrusters 14 Deadlifts 16/13 Calorie Row Minutes 10-18:00 6 Hang Cleans & Press 14 Deadlifts 16/13 Calorie Row Minutes 19-27:00 6 Front Squats 12 Push Presses 16/13 Calorie Row (RX-95/65) (M-75/55)
Individual Saturday Complete for time: 1-2-3-4-5-6-7-8-9-10 reps: Hang Cleans Bar Dips Knees to Elbows Burpees
Complete this 17:00 Amrap: 12 Box Jumps 6 DB Push Presses 3 Rope Climbs (RX-24/20) (M-20/18) (RX-55/35) (M-45/30)
Complete 6 rounds of: 8 Overhead Squats 8 SDLHP 8 Wall Balls 10’/9’ 16 Calorie Bike (RX-95/65) (M-75/55)
