2 rounds
3min Amrap : 2min rest
A) buy in
25 Pull ups
10 Box Jump Overs 24/20
With remaining time Max HSPU
B) buy in
25 Pull ups
10 Box Jump Overs 24/20
With remaining time Max wall walks
10 rounds
SPRINT!
15 kb g2oh
12 box jump overs
9 cal bike
Rest 1’ after every round
For time
9min to complete
20 S2OH 135/95
20 Bar hopping Burpees
15 P. Cleans
20 Bar hopping Burpees
10 Clean and Jerks
20 Bar hopping Burpees
4 rounds
400m run
15 Thrusters 75/55
15 T2B
Teams of 3
1979m row
44 Burpee Box jump overs 24/20
43 P. Cleans 205/135
19 M.U.
79 Wallballs 20/14
2022m row
*1 partner must always be on a bike working on 222 cals
10 sets
30 sec max cal
30 sec rest
1min Amrap
10 KBs
10 pull ups
10 lunges
*start where you left of at
30sec rest
21-15-9-15-21
•Deadlifts 185/125
•HSPU
*after each set
10 cal bike
20 box Step ups 24/20
24min Amrap
50 Dubz
40 air squats
30 v-Ups
200m run
10 burpees
14min ladder
100m run
15/10 push ups
1-2-3-4-5-6-7-8-9-10-11….
•squat cleans 185/125
120 cal
Every 2min starting at :00
10 dB Push Press
10 Russian KBs
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