1000m run
50 single arm DB power cleans
800m run
40 single arm DB thrusters
600m run
30 single arm devil press
400m run
20 Single arm DB squat cleans
200m run
10/10 DB push press
12min cap
2-4-6-8-10
Alt single Arm Devil press 50/35
10-20-30-40-50
Unbroken Dubz
3 rounds
30 wall balls
24 Alt. DB snatch
18 burpees
Rest 3’
1 round
40 burpees
50 Alt. DB snatch
60 wall balls
Buy out:
21-15-9
Hollow rocks
Superman’s
6sets
2min on : :90sec off
Buy in:
15 cal row
8 Box Jumps
Remaining Time max P. Cleans 205/145
12min Ladder
5-10-15-20-25-30-35…
•CalBike
•WallBalls20/14
Every 2:30 for 10 sets
A- 30/24 cal rower
B- 27/22 cal bike
Every 3min for 21min
200m run
20 Alt DB Snatches 50/35
15 Push Ups
Teams of 2
3 rounds
100 Dubz
50 cal Bike
Round 1
30 P. Cleans 155/105
Round 2
30 Jerks
Round 3
Clean and Jerks
50 cal bike
400m run
30 Burpee Box jumps
400m run
50 cal bike
5 sets
3min amrap: 2min rest
24 lunges
12 T2B
6 Deadlifts 225/155
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