For Time:

25 Push Press (155/105)

–Off the Rack–

10 minute time cap

Goal is 4-6 minutes

If RX weight is to heavy your Target weight is around 75-80% of your 1RM

ADV RX

AMRAP 6:

200m Run

Max Calorie Row

Rest 2 minutes

AMRAP 6:

400m Run

Max Calorie Row

Rest 2 minutes

AMRAP 6:

600m Run

Max Calorie Row

Rest 2 minutes

AMRAP 6:

800m Run

Max Calorie Row

Rest 2 minutes

AMRAP 6:

1,000m Run

Max Calorie Row

Score is total calories on Row

RX

Non- Runners

Row the meters and your score is total calories on the Bike

AMRAP 15:

8 DB Snatches (R)

8 DB Goblet Reverse Lunges

8 DB Snatches (L)

8 DB Goblet Revers Lunges

30 DU

DB (50/35)

2 minutes per station

-C2Bike

-Rower

-Echo Bike

-Ski Erg

-AbMat

-DB movement (tricep kick backs, curls…

Partner WOD

AMRAP x 25

30/24 Calorie Row

20 Box Jumps (24/20″)

10 Clean & Jerks 155/105

RX 135/95

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