Complete 5 rounds of: 500 Meter Row 15 Handstand Push Ups 20 Box Step Overs w/ DB’s (RX-20”) (M-18”) (RX-40/25) (M-30/20)
MONDAY
Complete 6 rounds of: 10 Bench Presses 30 Bench Jump overs 200 Meter Run 10 Deadlifts (RX-135/95) (M-115/75) (RX-185/125) (M-150/100)
Complete 5 rounds of: 25 Goodmornings (45/35) 25 CF Sit Ups 50 Double Unders
Complete 10 rounds of: 10 Calorie Bike 10 Hang Snatches 10 KB Swings (RX-105/70) (M-85/55) (RX-55/35) (M-45/30)
Complete 1 Mile Run 100 SL Sit Ups 1 Mile Run 50 Power Cleans (RX-95/65) (M-75/55) No drop please
For time: 30 Toes to Bar 20 Lateral burpee over the Dumbbell 10 Alternating DB Snatches 24 Toes to Bar 16 Lateral burpee over the DB 8 Alternating DB Snatches 18 Toes to Bar 12 Lateral burpee over the DB 6 Alternating DB Snatches (RX-55/40) (M-45/30)
Complete 4 rounds of: 50 Ball Squats 15 Shoulder to Overheads 15 Calorie Ski Erg (RX-155/105) (M-125/85)
Complete 4 rounds of: 20 Pull Ups 30 HR Push Ups 40 Body Squats 400 Meter Run
Complete this 20:00 AMRAP: 2 rounds of 3 Bar Muscle Up 6 Deadlifts 9 Box Jumps (RX-225/155) (M-180/120) (RX-30/24) (M-24/20) Followed by a 200 Meter Run