Complete this 20:00 Amrap of: 15 Bar Dips 15 DB Curls 20/18 Calorie Row 10 Toes to Bar (RX-30/20) (M-25/15)
Complete 4 rounds of: 2 Rope Climbs 12 Back Squats (off rack) 120 Double Unders (RX-185/125) (M-150/100)
40-30-18 reps of: Wall Ball Sit Ups DB Shoulder to Overhead Calorie Bike (RX-55/35) (M-45/30)
Complete this 30:00 Amrap of: 500 Meter Run 50 Body Squat 4 Ring Muscle Ups
Complete 5 rounds for time: 1 Mile Assault Bike 2 Rope Climbs 3 Clean & Jerks 4 Over the Bar Burpees (RX-155/105) (M-125/85)
TABATA this: Calorie Row Box Jumps SL Sit Ups SDLHP (RX-24/20”) (M-20/18”) (RX-95/65) (M-75/55)
Complete 6 rounds of: 20 Calorie Ski Erg 10 Hang Cleans 20 Wall Ball Sit Ups (RX-135/95) (M-115/80)
Complete 4 rounds of: 20 Calorie Ski Erg 15 Pull Ups 10 Handstand Push Ups 7 Deadlifts (RX-275/185) (M-225/150)
Complete this 20:00 Amrap of: 20 Calorie Row 20 DB Step Ups 20 Calorie Bike 20 DB Step Ups (RX-24/20”) (RX-20/18”) (RX-35/25) (M-30/20)
Complete 3 Rounds of: 800 Meter Run 30 DB Squat Cleans 200 Meter Fireman DB Carry (RX-35/25) (M-30/20)