Complete this 20:00 AMRAP: 10 Calorie Bike 15 Calorie Row 10 DB Hang Clean & Jerks 15 Jump Boxes (RX-45/30) (M-35/25) (RX-24/20”) (M-20/18”)
Complete 4 rounds of: 400/350 Meters Row 21 KB Swings 12 Pull Ups (RX-55/35) (M-45/30)
Complete for time: 50 DBL Unders 50 Bar Dips 50 DBL Unders 50 DB Box Step Ups 50 DBL Unders 50 Burpees 50 DBL Unders (RX-24”/20”) (M-20/18”) (RX-45/30) (M-35/25)
For time: Buy In: 1 mile bike Complete 8 rounds of: 12 DB Deadlifts 9 DB hang cleans 6 DB Push Presses Buy Out: 1 mile bike (RX-45/30) (M-35/25)
“IRON MIKE” practice: 2000 Meter Row 3 Mile Bike 1 mile Run
Complete 5 rounds of: 500 Meter Row 25 Wall Balls 10/9’
Running wod: Run 800 Meters Run 800 Meters Run 400 Meters Run 400 Meters Run 400 Meters (2:00 REST in between)
Complete this 20:00 EMOM: 0-1:00—-Bike 11/9 Cal. 1:00-2:00—8 DB Thrusters (RX-55/40) (M-45/30) *Thrusters to a BALL
Complete this 20:00 EMOM: 0-1:00—2 Rope Climbs 1:00-2:00—-3 Clean & Jerks (RX-185/125) (M-150/100)
Complete 6 rounds of: 3 Power Snatches 10 Toes to Bar 20 Calorie Bike (RX-135/95) (M-115/80)
