Teams of 3 (For Time | 30 Minute Cap)
800 Meter Wreck Bag Run (70/50)
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
15 Rope Climbs
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Wreck Bag Run (70/50)
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
12 Lateral Barbell Burpees
6 Power Snatches (135/95)
Score is slowest round
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)
For Time:
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders
For Time (Teams of 3 | 25 Minute Cap):
200/140 Calorie Assault Bike
Directly Into…
50 Toes to Bar
50 Box Jump Overs (24″/20″)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24″/20″)
50 Thrusters (115/80)
50 Toes to Bar
50 Box Jump Overs (24″/20″)
50 Thrusters (135/95)
For Time:
52 Cards
Hearts: Kettlebell Swings (53/35)
Spades: Burpees
Clubs: AbMat Sit-Ups
Diamonds: Goblet Squats (53/35)
Aces: 200 Meter Run
Teams of 3 (For Time | 25 Minute Cap)
100 Deadlifts (135/95)
400 Meter Prowler Push (45/35)
75 Deadlifts (185/135)
400 Meter Prowler Push (45/35)
50 Deadlifts (225/155)
400 Meter Prowler Push (45/35)
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)
