Individual Saturday Complete 2 rounds of: 9am Start time: 2000 Meter Row 3 Mile Assault Bike
Complete 6 rounds of: 10 KB Swings 10 DB Hang Cleans 10 DB Walking Lunge steps (RX-70/45) (M-55/35) (RX-45/30) (M-40/25)
Complete this 20:00 Amrap: 7 Knees to Elbows 7 Calorie Bike 7 Burpee Pull Ups 7 Push Presses (RX-135/95) (M-115/75)
Complete 4 rounds of: 8 Snatches 6 Bar Muscle Ups 4 Box Jumps 2 Burpees over the Bar (RX-135/95) (M-115/75) (RX-30/24”) (M-24/20”)
Complete for time: 2000 Meter Row 3 Mile Assault Bike 2000 Meter Ski Erg
For time: 30 Handstand Push Ups 30 Deadlifts 30 Bar Dips 30 Power Cleans 30 Pull Ups 30 Thrusters (DL-225/155)(M-180/120) (PC-135/95)(M-115/75) (THR-95/65) (M-75/55)
Derek will start class at 9:15am Saturday Pick a partner COMPLETE: BUY IN: 3 mile bike/1 mile Run Then complete 10 rounds of: 400 m. Row/ 10 Bench Presses (RX-135/95) (M-115/75) BUY OUT: 3 mile bike/1 mile Run
Complete for time: 100 Wall Balls (10/9’) 1500 Meter Row 100 Box Jumps (RX-20/18”) (M-20/18”) (RX&M- 20/14)
Complete 5 rounds of: 20 Box DB Step Ups 10 Box Jumps 10 DB Hang Clean & Jerks (RX-24/20”) (M-20/18”) (RX-40/25) (M-35/20)
Complete 10 rounds of: 10/8 Calorie Bike 1 leg less Rope Climb Or 2 Regular Rope Climbs