Saturday “Iron Mike” warmup Pick your order Trail (.85) Run 3000 Meter Row 3 Mile Bike
Complete 4 rounds of: 7 Ring Muscle Ups 14 Pistol One Leg Squats 300 Meter Run
Complete 21-18-15-12-9-6-3 of: Deadlifts (no drop) Row for Calories Wall Ball Sit Ups (20/14) (RX-165/110) (M-135/95)
Complete this 20:00 AMRAP: 200 Meter Sandbag Carry (60/40) 10 SDLHP (no dropping) 5 Toes to Bar (RX-95/65) (M-75/55)
Complete 21-18-15-12-9-6-3: Bench Press Box Jump Overs (RX-135/95) (M-115/75) (RX-24/20”) (M-20/18”)
HAPPY LABOR DAY Buy In: .85 Trail Run Then complete 6 rounds of: 10 Hang Cleans to Overhead 10 Burpees (RX-115/75) (M-95/65) Buy Out: Trail Run
Complete for time: 2000 Meter Row 2000 Meter Ski Erg 2 mile Bike
Complete for time: 50 Hang Cleans 40 Pull Ups 30 Calorie Bike 20 Chest to Bar Pull Ups 10 Squat Cleans (RX-185/125) (M-150/100)
FOR TIME: .5 Road Run .8 Trail Run .5 Road Run .8 Trail Run
Complete 10 rounds of: 6 Deadlifts 3 DB Devil Presses 6 DB Lunge Steps 3 Wall Balls 10/9’ 10 Calorie Row (RX-205/135) (M-165/110) (RX-35/25) (M-30/20)