Complete 20-18-16-14-12-10 reps: Alternating DB Snatches Wall Balls 20/14(10/9’) Lunge Steps Row Calories (RX-55/35) (M-45/30)
Complete for time: “JERRY” 1 mile Run 2000 Meter Row 1 Mile Run
“NATE” Complete 20:00 AMRAP: 2 Ring Muscle Ups 4 Handstand Push Ups 8 KB Swings (RX-70/45) (M-55/35)
Complete 5 rounds of: 10 Front Squats 10 Calorie Bike (RX-155/105) (M-125/85) *off the floor
Complete 4 rounds of: 15 Over the Bar Burpees 15 Hang Cleans 15 Wall Balls (20/14)(10/9’) (RX-135/95) (M-115/75)
Complete this 16:00 Amrap of: 10 Handstand Push Ups 15 DB Deadlifts 20/18 Calorie Row (RX-55/40) (M-45/35)
Complete for time: 800 Meter Run 15 Pull Ups 30 Push Jerks 800 Meter Run 30 Pull Ups 15 Push Jerks (RX-135/95) (M-115/75)
Complete for time: 50-40-30-20-10 reps of: SL Sit Ups Double Unders KB Swings Weighted Lunge Steps (RX-55/35) (M-45/30) Plate (RX-35/25) (M-25/15) *Plate overhead
Complete as many meters as possible in 20 minutes: 800 Meter Farmers Carry 800 Meter Sandbag Carry (RX-45/30) (M-35/25) (SB = 60/40)
Saturday Partner Wod: “KELLY” 5 ROUNDS 50 Wall Balls 20/14(10/9’) 50 Jump Boxes 400 Meter Run (RX-24/20”) (M-20/18”) Run together