For Time:

45 Front Squats 155/105

45 Strict Pull-ups

Directly into…..

400m Double DB Farmers Carry 50/35

Partion Part 1 however

Goal is sub 18 minutes

4 Rounds For Time:

400m Run

8 Power Snatches 115/85

8 Single DB Box Step ups 50/35

Group effort for time:

Bring each machine to 2025 Calories

Sky Erg

Rower

C2Bike

Echo bike

3 Person Team:

AMRAP 24:
24 Wallballs, 20/14
24 Hang Cleans
24 DU
24 Front Squats

Barbell 115/85

*Split Reps however needed

5 Rounds

15/12 Calorie Row

10 Burpees To a target

10 T2B

3 Rounds

40/30 Calorie row

30 C2B

30 Double DB Push Press

directly into…….

3 Rounds

30 Calorie Bike

30 C2B

30 Double DB Push Press

RX Pull-ups

60-50-40-30-20 Calorie Row

20 Hang Squat Cleans (155/105)

4 Rounds

100m Farmers Carry

10 Double DB RDL’s (50/35)

1,000m Run

50 Sit-ups, 25 Push-ups

800m Run

40 Sit-ups, 20 Push-ups

600m Run

30 sit-ups, 15 push-ups

400m Run

20 sit-ups, 10 Push-ups

200m Run

10 sit-ups, 5 Push-ups

35 minute time cap

1 BMU or Strict Pull-up

2 Pistols or DB Snatch’s

3 Hang Cleans

4 Push Jerks

5 Front Squats

6 Deadlifts

7 Burpees

8 T2B

9 Box Jumps

10 HSPU

11 Pull-ups

12 Devils Press

Barbell 115/85

DB 50/35