1. Every 90 seconds for 12 minutes Jerk x 3 reps 2. In teams of 2 ,relay style 24-21-18-15 Cals on rower 15-12- 9 -6 Deadlifts (275/185) First partner completes round of 24/15, the nthe next partner goes
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1. EMOM x 20 minutes 1- 10/7 cal Bike +10 Power Cleans 2-15 Wall Balls 3- 100m Sprint 4- rest 2. 3 sets of: Toes to Bar x 10 reps
1.AMRAP x 20 9 Handstand Push ups 12 Front Squats(135/95) 15 Burpee over Bar 30 Double Unders 2. 3 sets of: 10 Strict Pull ups 100ft Overhead Dumbell Carry
Friday 1. 5 Rounds of: 5 Tall Box Jumps 10 Pistols 100ftFarmers Carry 20 sec Static Ring Row Hold 2. For Time 100 Thrusters(95/65) *every minute 5 Burpees
Thursday 1. 3 sets of: 15 V-ups 15 Superman 20 Sit ups 20 Banded Good Morning 2. In Teams of 3, one person working at a time 5k Bike 300 Double Unders 3K Run
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