2 rounds for time: 400 Meter Run 26 Hand Release Push Ups 400 Meter Run 26 KB Swings 400 Meter Run 26 CF Sit Ups 400 Meter Run 26 Deadlifts (75/55) 400 Meter Run 26 Ball Squats 400 Meter Run 26 Box Jumps (RX-55/35) (M-45/30) (RX-24/20”) (M-20/18”)
Complete 6 rounds of: 20 Wall Balls 10’ (20/10) 20 Alternating DB Snatches (RX-45/30) (M-35/25) 20/17 Calorie Bike
“FRAN” 21-15-9 reps of: Thrusters Pull Ups (RX-95/65) (M-75/50)
10:00 Amrap of: 10 Calorie Ski Erg 10 Deadlifts (RX-225/150) (M-180/120) 3:00 REST 10:00 Amrap of: 10 Calorie Bike 10 Pull ups
Complete this 20:00 AMRAP: 30 Double Unders 7 Hang Snatches 7 Handstand Push Ups 7 Calorie Bike (RX-135/95) (M-115/75)
Complete 4 rounds of: 22/20 calorie row 4 rope climbs
Saturday Super Cardio Pick your order 2000 Meter Ski Order 4000 Meter Row 1.5 Mile Run
Complete 5 rounds of: 1:00 Plank Hold 25 Box Jump overs 15 Pull Ups
Complete 21-15-12-9 reps of: Hang Cleans bar Dips (RX-135/95) (M-115/75)
Complete 5 rounds of: 10 Power Cleans 10 Over the bar Burpees 10 Calorie Bike (RX-155/105) (M-125/85)