5 Rounds x AMRAP 2:
ADV RX 3 Rope Climbs, RX 10 Pull-ups
Echo Bike in Remaining Time

5 Rounds x AMRAP 2:
60 DU
Row in Remaining Time

5 Rounds x AMRAP 2:
30 AbMat Sit-ups
Row in Remaining Time

5 Rounds x AMRAP 2:
100m Farmer’s Carry, 35 / 25 lbs
Echo Bike in Remaining Time

Score: Total Calories

AEROBIC ENDURANCE & MUSCULAR ENDURANCE

5 Rounds x AMRAP 4:
600m Run
Max Power Cleans 155/105

Score: Total Power Clean Reps

RX 135/95

AEROBIC POWER [LACTATE THRESHOLD]

For Time:
120/100 Calorie Row

Every 2 Minutes [Starting at 2:00]:
10 Lateral Burpees Over Rower

AEROBIC POWER [VO2 MAX]

2 rounds

1000 m run

15 Burpee Box Jumps

10000m ski erg

15 KBS

1000 m row

Come join us this Sunday to say goodbye to Julianne and her family. They are moving to Albany NY. We wish them all the best. Come by for a drink or just to say goodbye from 3-6pm at LKN Brewery

3 Rounds

25 Over the Bar Burpees

15 Push Press (115/85)

600m Run

Reminder: Come join us this Sunday to say goodbye to Julianne and her family. They are moving to Albany NY. We wish them all the best. Come by for a drink or just to say goodbye from 3-6pm at LKN Brewery

Partner WOD

Cash In: 60/48 Calorie Bike

4 Rounds

40 Alternating DB Snatch 50/35

40 DB Reverse Lunges 50/35 (one DB)

Cash Out: 60/48 Calorie Bike

5 Rounds For Time:

5 Clean &Jerks (135/95)

400360m Row

Come join us this Sunday to say goodbye to Julianne and her family. They are moving to Albany NY. We wish them all the best. Come by for a drink or just to say goodbye from 3-6pm at LKN Brewery