Complete 5 rounds of: 10 Bar Dips 10 Thrusters 20 Calorie Bike (RX-115/75) (M-95/65)
Complete this 24:00 EMOM: 8 DB Devil Presses 15 Wall Balls 10/9’ 14/12 Calorie Row (RX-35/25) (M-30/20)
Complete 8 rounds of: 15 DB Box Step Ups 10 Pull Ups 5 Down & Back Runs (RX-24/20”) (M-20/18”) (RX-35/25) (M-30/20)
Complete 4 rounds of: 500 Meter Row 10 Rack Push Jerks 10 Over the Rower Burpees (RX-165/110) (M-135/95)
Complete this 25:00 AMRAP of: 10 Calorie Bike 10 Pull Ups 10 Military Push Ups 10 Barbell Curls 10 Calorie Ski Erg (RX-55/35) (M-45/30)
Complete this 21:00 EMOM: 0-1:00 – 13/11 Cal row 1-2:00 – 10 DB Hang Clean to Overhead 2-3:00 – 10 Wall Ball Sit Ups 20/14 (RX-45/30) (M-35/25)
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