“IRONMIKE” TEST 4000 Meter Row 6 Mile Assault Bike 2 Mile Run Come CHEER everyone on

Complete this 18:00 AMRAP of: 7 shoulder to overhead 10 deadlifts 15 wallballs 10’/9’ (RX-115/75) (M-95/65)

Partner Up 30 rounds for time: 1 rope climb 2 thrusters 3 burpee box jump overs (RX-135/95) (M-110/75) (RX-24/20) (M-20/18)

4 rounds, each for time of: 6 Clean and Jerks 1000 Meter Row (RX-185/120) (M-150/100)

Complete 8 rounds for time: 8 Hang Snatches 9 Chest to bar Pull-ups 10 Military Push Ups 11 Alternating Pistols Squats (RX-115/75) (M-90/60)

Complete 5 rounds of: 50 Double Unders 35/30 Calorie Bike 10 Single Arm DB Lunge left 10 Right Arm Lunge (RX-45/30) (M-35/25)

IRONMIKE WARMUP 4000 meter row 6 mile bike 40 :00 tc

Complete 4 rounds for time of: 20 box jumps 15 burpees 10 front squats 5 Chest to bar pull ups (RX-24”/20”)(M-20”/18”) (RX-155/105) (M-125/80)

Complete 4 rounds of: 1000/900 Meter Row 40 Goodmornings (45/35) 40 SL Sit Ups