Complete this 20:00 Amrap of: 10 Pull Ups 15 HR Push Ups 20 DB Front Rack Lunge Steps (Front rack is NOT resting on your shoulder) (RX-35/25) (M-30/20)
Complete for time: Overhead Squats 5-6-7-8-9-10-9-8-7-6-5 (RX-115/75) (M-95/65) Calorie Row 10-12-14-16-18-20-18-16-14-12-10 BUY OUT: 800 Meter Run
Complete for time: 3000/2700 Meter Row 3 mi./2.7 mi. Bike 800 Meter Run
Complete 4 rounds of: 7 Rope Climbs 30 Calorie Bike 50 SL Sit Ups
PARTNER UP 21:00 Amrap of: 30 Calorie Row 20 Burpees over rower 10 Power Cleans (RX-155/105) (M-125/85)
Complete these two WODS: Wod #1: 9:00 1500 / 1350 Meter Ski Erg Complete as many Snatches as possible with the remaining time. = Score (RX-139/95) (M-115/75) REST 3:00 Wod #2: 9:00 10 Bar Dips 10 SDLHP (RX-95/65) (M-75/50)
Complete 5 rounds of: 15 Wall Balls 10/9’ (20/14) 15 Calorie Row 15 Front Squats 30 SL Sit Ups (RX-115/75) (M-95/65)
Complete 3 rounds of: 30 Burpees to a target (12” above your reach) 10 Bar Muscle Ups 30 Calorie Bike
Complete 5 rounds of: INDIVIDUAL 25 Box Jumps 25 Wall Balls 400 Meter Row
For time: 30 Snatches 30 Knees to Elbows 30 Calorie Row (RX-135/95) (M-115/75)
