[PASSWORD BIRRIA]
5 Rounds
200m run
20 Box Jumps
20 wall balls
*rest 1min after every round
[PASSWORD BIRRIA]
3 rounds
40 lunges
200m run
25 Pull Ups
200m run
10 S2OH @155/105
200m run
[PASSWORD BIRRIA]
5’ min on 2min rest
400m row
15 Box Jump overs 24/20”
10 Squat Cleans 185/125
Max bar hopping burpees
[PASSWORD BIRRIA]
Every 5 min for 25min
30/24 cal bike
50 Dubz /125 singles
20 DB Snatches
SPACE IS LIMITED!
FIRST COME, FIRST SERVED.
[PASSWORD BIRRIA]
800m run
80 air Squats
40 Burpees
600m row
60 air squats
30 Burpees
400m run
40 Air Squats
20 Burpees
200m row
20 air Squats
10 Burpees
SPACE IS LIMITED!
FIRST COME, FIRST SERVED.
[PASSWORD BIRRIA]
4sets every 2 min
:15 sec max cal bike
:15 sec transition
@ :30 sec mari max unbroken Strict Pull ups
Score is total cal and pull ups combined
12min Ladder
5-10-15-20-25-30-35….
Push ups
*after every set
20 sit ups
100m run
4 Rounds
400m run
8 P. Snatches 135/95
16 Box Jumps 24/20
4min amrap teams of 2
Buy in: 40 cal Bike
Max Syncro burpees
1min rest
4min amrap teams of 2
Buy in: 150 Dubz
Max Syncro push up’s
1min rest
4min amrap teams of 2
Buy in: 40 cal row
Max Syncro Air squats
1min rest
4min amrap teams of 2
Buy in: 400m run
Max KBS 24/16
1min rest
4min amrap teams of 2
Buy in: 20 Burpee Box jump overs
Max Syncro lunges
1min rest
4min amrap teams of 2
Buy in: 50 Syncro V-ups
Max squat jumps
1min rest
25’ EMOM
A- Max shuttle runs
B- Max push ups
C- Max DB squats
D- Max cal ski
E- rest
For time
800m run
15 Squat Cleans 155/105
50 Pull Ups
15 Squat Cleans 155/105
800m run
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