5 sets
3min on:2min off
A) 21 front squats 115/85
21 row hopping Burpees
Max cal remaining time
B) 18 front squats 135/95
18 row hopping Burpees
Max cal remaining time
C) 15 front squats 155/105
15 row hopping Burpees
Max cal remaining time
D) 12 front squats 185/115
12 row hopping Burpees
Max cal remaining time
E) 9 front squats 205/135
9 row hopping Burpees
Max cal remaining time
48-36-24-12
~Cals
~V-ups
~Goblet Squats
~push ups
12min ladder
3-6-9-12-15-18-21-24…
•Thrusters 95/65
•C2B Pull ups
7 rounds
30 Dubz
15 H.R. Push ups
7 Deadlifts 225/155
21min Amrap
30 cal row
20 burpees over the rower
10 P.Cleans 155/105
Buy in: 100 dubz
3 rounds
30 plate OH lunges
15 V-ups
Into
800m run
Into
50 burpees to plate
Tactical Friday
3min AFAP
50 Lunges
40 sit ups
30 alt DB Snatches 50/35
20 push up
10 Strict pull ups
2min rest
5min AFAP
50 Lunges
40 sit ups
30 alt DB Snatches 50/35
20 push ups
10 Strict pull ups
3min rest
7min AFAP
50 Lunges
40 sit ups
30 alt DB Snatches 50/35
20 push ups
10 Strict pull ups
10 rounds
10 calories
8 db Snatch
6 db thruster
4 single arm devil press
200m run
14min Amrap
30 Dubz
20 wall balls
10 cals
6 sets
3’ on 1’ off
A- 30 air squats
20 h.r. push ups
B- 20 kb g2oh
10 burpees over the kb
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