For Total Reps: 5 Minute AMRAP 9 FS 95/65 9 Pull-Ups Rest 3 Minutes 5 Minute AMRAP 6 FS 135/95 .....
For Time: 16-14-12-10-8-6-4-2 KB Horn curls 50/35 KB SDHP 50/35 80’ SA OH KB Carry between each set (40’ each .....
AMRAP 9: 2 KB Swings 53/35 2 Box Jumps 24/20″ 4 KB Swings 4 Box Jumps Increase reps by 2 .....
5 Rounds: 250m Row 20 Wall balls 20/14 to 10’/9’ Rest at least 1:1
16-12-8 KB Cleans 50/35 Burpee Box Jump Overs 24/20 Directly into, 20-16-12 KB Swings 53/35 Box Jump overs .....
For time: 50 Lunging Thrusters 75/55 *EMOM 5 Burpees
EMOM 40 M1: 12/10 Cal Row M2: 1 round of DT 135/95 M3: 200m run M4 Rest *1 round .....
4 Rounds: 50 Double under 20 Alternating DB snatches 50/35 50 Double unders 5 Ring MUs
15 minutes total reps: 5 minute calorie Bike/ski/row/Jump rope 4 minute Goblet squats 35/20 3 minute Dual KB push press .....
1000m run 30 Wall balls 20/14 to 10’9’ 800m run 30 wall balls 600m run 30 wall balls 400m run .....
15/12 calorie row 12 C2B pull ups 9 Push Press 135/95 12 C2B pull ups 15/12 calorie row
