A. For time
500m row or 400m run or 25/20 cal bike
30 power cleans 115,75
20 burpees over the bar
1000m row or 800m run or 45/40 cal bike
20 burpees over the bar
30 power cleans 115,75
500m row or 400m run or 25/20 cal bike
B. Row or bike 1 min; rest 1 min x 6 sets; row or bike at sustainable effort for max calories each effort
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi