Complete 2 rounds of: 150 Double Unders 100 Ball Squats 50 DB Alternating Snatches (RX-55/35) (M-45/30)
10:00 to Find your 1 rep Max at: Push Press Push Jerk 5:00 REST Complete 3 rounds of: 400 Meter Run 50 SL Sit Ups 25 Box Jump Overs (RX-24/20”) (M-20/18”)
Complete for time: 50 KB Swings 50 Handstand Push Ups 50 DB Goblet Squats 50 Calorie Ski Erg KB(RX-70/45) (M-55/35) ((RX-30/20) (M-25/15)
Complete this 25:00 Amrap: 5 Pull ups 10 Military Push Ups 15 Body Squats 5 Pull Ups 10 DB Thrusters (RX-45/30) (M-35/25)
Complete this 8:30 EMOM warmup: 4 Calorie Bike 5 Deadlifts @ 60% 5:00 Rest Complete 3 Rounds of: 20 Burpees 15 Deadlifts 20 Bar Dips (RX-225/155) (M-185/125)
PARTNER UP SATURDAY RX-KB = 45/30 M = 40/25 Partner 1 runs a 400 while partner 2 completes max reps switching after each run, DB SQUATS _________ DB THRUSTERS _________ DB ALT. SNATCHES ________ DB DEVIL PRESSES ________
Warm-Up: 8:00 EMOM 3 Shoulder Push Presses 60% 6 Body Squats 5:00 Rest Complete 8 Rounds of: 2 Shoulder Push Jerks 4 Toes to Bar 6 Calorie Bike (No Reset) (RX-165/110) (M-135/95)
Complete 3 rounds of: 50 CF Sit Ups 30 Medicine ball box step ups 400 Meter Medicine Ball Run (Med ball 20/14) (RX-24/20) (M-20/18)
Complete this 8:00 EMOM: 3 Touch & go Snatches 60% 3 Military Push Ups 5:00 REST Complete 21-18-15-12-9-6-3 reps of: DB Bench Press H R Push Ups (RX-55/35) (M-45/30)
Complete for time: 50 Pull Ups 50 Hang Squat Cleans 50 Calorie Row (RX-95/65) (M-75/55)