Complete 3 rounds of: 50 Wall Balls 10’/9’ (20/14) 50 Lateral Burpee Box Jumps (RX-24”/20”) (M-20/18) Time cap – 20:00
Complete 4 rounds for max reps: 1:00 Snatches barbell 1:00 Calorie Row 1:00 DB Box Step Ups 20” 1:00 Rest (RX-135/85) (M-115/75) (RX-45/30) (M-35/25)
Complete for time: 50 Pull Ups 100 Body Squats (ball) 1 1/2 Mile Run
Complete 4 rounds of: 75 Double Unders 20/17 Calorie Bike 7 Front Squats (RX- 185/125) (M-150/100)
Complete 21-18-15-12-9-6-3 of: Burpees Handstand Push Ups Military Push Ups Bike for Calories
Complete 4 rounds of: 10 Power Cleans 10 Toes to Bar 10 KB Swings 400 Meter Run (RX-155/100) (M-125/85) (RX-70/45) (M-55/35)
“Donny” 21-15-9-9-15-21 reps: Deadlifts Burpees (RX-225/155) (M-180/120)
“Fight Gone Bad” Complete 5 rounds of: Wall Balls (20/14)(10/9’) SDLHP (75/55) Box Jumps (20/18”) Push Presses(75/55) Calorie Row Score= total reps
For time: 75 Snatches (no dropping) 3 Mile Assault Bike (RX-75/55) (M-(60/45)
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)
