Complete 10 rounds of: 10/9 Calorie Bike 10 KB Swings 5 Back Squats (rack) (RX-75/45) (M-55/35) (RX-205/135) (M-165/110)
Complete 3 rounds of: 15 Shoulder to Overhead 30 Burpee Box Jump Overs (RX-135/95) (M-115/75) (RX-24/20”) (M-20/18”)
Complete 3 rounds of: 10 Deadlifts 10 Hang Cleans 10 Front Squats 20 Bar Dips (RX-155/105) (M-125/85)
Cardio day Complete 4 rounds of: 500/400 Meter Ski Erg 500/400 Meter Row 1 Mile Bike
Complete 6 rounds of: 50 Double Unders 20 Wall Ball Sit Ups 20/14 10 Push Jerks (RX-135/95) (M-115/75)
Complete this 20:00 Amrap: “MARY” 5 Handstand Push Ups 10 Alternating Pistol Squats 15 Pull Ups
Complete 5 rounds of: dumbbell farmers carry 6 Muscle Ups 15 DB Snatches RT Hand 15 DB Snatches LT Hand * farmers carry will be four down and backs RX-55-35. M-45-30
Pick your PARTNER Complete 50 Rounds of: Coach Alli’s challenge 5 Calorie Bike w/ reset 5 Burpees 5 Hang Power Snatches (RX-105/70) (M-85/60)
Complete for time: 700 Meter Row 12 Wall Walks 500 Meter Row 8 Wall Walks 300 Meter Row 6 Wall Walks 200 Meter Row 4 Wall Walks
Complete for time: 50 Calorie Row 50 KB Swings 40 Calorie Row 40 DB Box Step Ups 30 Calorie Row 30 DB Curls 20 Calorie Row 20 DB Thrusters 10 Calorie Row 10 burpees KB-(RX-55/35) (M-45/30) DB-(RX-35/25) (M-30/20) JB-(RX-24/20”) (M-20/18”)