6min Amrap
20 cal row/bike
12 Clean and jerks 135/95
15 box jumps 20″
3min rest
6min Amrap
15 cal row/bike
9 Clean and jerks 155/105
10 box jumps 24″
3min rest
6min amrap
10 cal row/bike
6 Clean and jerks 185/115
5 box jumps 30/24″
4 Rounds for Time
14 calorie Bike
16 Thrusters (95/65 lb)
10 Kettlebell Swings (53/35 lb)
14 calorie Bike
16 Box Jumps (24/20 in)
10 Air Squats
14 calorie Bike
16 Wall Ball Shots (20/14 lb)
10 Burpees
Teams of 2
One person working at a time
For time
100 Front rack Lunges 115/85
50 Pull ups
100 bar Hopping Burpees
50 T2B
100 Sdhp 24/16
50 pull ups
100 wall balls 20/14
50 T2B
34min Amrap
400m run
19 Box jumps
19 cal row/bike
8 P. cleans 155/105
6 S2OH
34min Amrap
400m run
19 Box jumps
19 cal row/bike
8 P. cleans 155/105
6 S2OH
3 rounds
6min Amrap- 3min rest
30 lunges
25 cal row/bike
20 DB Snatches
15 V- ups
Tactical Thursday
20min ladder
200m run
10 Single arm DB S2OH 50/35
10 pistols/air squat
200m run
20 Single arm DB S2OH 50/35
20 pistols/air squats
200m run
30 Single arm DB S2OH 50/35
30 pistols /air squats
200m run
40 Single arm DB S2OH 50/35
40 pistols/air squats
…….
3 rounds
800m run
30 wall balls 20/14
30 Russian KBS
30 Burpeea
16min Amrap
2 P. Cleans 185/115
2 Hspu
2 T2B
2 P. Cleans 185/115
4 Hspu
4 T2B
2 P. Cleans 185/115
6 Hspu
6 T2B
4 P. Cleans 185/115
8 Hspu
8 T2B
4 P. Cleans 185/115
10 Hspu
10 T2B
4 P. Cleans 185/115
12 Hspu
12 T2B
6 P. Cleans 185/115
14 Hspu
14 T2B
6 P. Cleans 185/115
16 Hspu
16 T2B
6 P. Cleans 185/115
18 Hspu
18 T2B
8 P. Cleans 185/115
20 Hspu
20 T2B
7 rounds
10 DB OH Lunges
20 Dubz
10 DB Goblet Squats
20 Dubz
10 DB Push up rows
20 Dibz
10 weighted sit ups
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