2min max reps
10 M.U.
RemIning time max Dubz
2min rest
2min mad reps
15 P. Snatches 115/75
Max bar hopping burpees
2min rest
2min max reps
10 M.U.
RemIning time max Dubz
2min rest
2min max reps
15 clean and jerks 115/75
RemIning time max Dubz
2min rest
5 M.U.
10 P. Snatches
5 M.U.
10 clean and jerks
20 burpees over bar
100 Dubz
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Teams of 2
Follow the leader
7 cal bike
3 Squat Cleans 155/105
5 Bar facing burpees
20min amrap
10 Rounds
10 Box Jump overs
10 wall balls
10 10 HR Push ups
*every 3min starting at :00
15 cal bike
Hero Hopper Friday
•1ER Rcp
•TATANKA-IYOTANKA & TA-•SUNKO-WITKO”
•The man in the red bandana
•Timmons
•Charleston 9
•lasse
•Max
8sets
2min on:1min off
A) 40 air squats
20 DB Snatches
Remaining time Dubz
B) 200m run
12 T2B
Remaining time Burpees
22min Amrap
50 Dubz
40 sit ups
30 KBS
20 T2B
10 Deadlifts 275/165
21-18-15-12-9-6-3
•cal bike
•front squats 95/65
•S2OH 95/65
*5 Burpee box jump overs after every set
8min Amrap
Buy in: 120cal row
Max wall balls
Rest 3min
8min Amrap
Buy in: 100/75 cal bike
Max burpee pull ups
Rest 3min
8min amrap
Buy in: 1000m run
Max Devil Press
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