Complete 7 rounds of: 25 Double Unders 1 Rope Climb 10 DB Walking Lunges BUY OUT: 800 Meter Run (RX-45/30) (M-35/25)
Complete for time: 21-18-15-12-9-6-3 reps of: DB Bench Presses Side Bench Push Ups Calorie Row Burpees over the Rower (RX-55/35) (M-45/30)
Complete 10 rounds of: 10 Calorie Bike 10 DB Thrusters (RX-(55/35) (M-45/30)
Complete this 30:00 EMOM: 0 – 1:00 = 15 KB Swings 1:00 – 2:00 = 30 Leg raises over KB (RX-55/35) (M-45/30)
Complete for time: Pick your order 15 rope climbs 2 mile run
Complete for time: “CINDY” 20:00 5 Pull Ups 10 Military Push Ups 15 Ball Squats
Complete for time: 5K (6 Laps) Run
Complete this 20 minute EMOM: 0:00-1:00 – 7 Hang Snatches 1:00-2:00 – 11/9 Calorie Bike (RX-95/65) (M-75/55)
Complete 10-8-6-4-2 reps: Power Cleans Chest to wall Handstand Push Ups BUY OUT: 1 mile Run (RX-225/155) (M-180/120)
“Fight Gone Bad” Complete 4 rounds of: 1:00 Wall Balls (20/14)(10/9’) 1:00 SDLHP (75/55) 1:00 Box Jumps (20/18) 1:00 Push Presses (75/55) 1:00 Row for Calories 1:00 REST Score= total reps