400m Run -or- 500m Row 40 Air Squats 30 Sit – ups 20 Push Ups 10 Burpees
8 Rounds Split Stance Strict Press x8 (95/65) Wall Balls x8 (12’/10′)
Chipper 50 DUBs 25 T2B 25 Burpees 50 DUBs 50 Weighted Sit-Ups (45/25) 50 Push-Ups 50 DUBS 25 T2B 25 .....
3 Rounds 10m HS Walk 20 Slam Balls 10m HS Walk 20 Push-Ups
21-15-9 OH Lunges (135/95) Toe to Bar 200m Run Time CAP: 15
“Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) .....
20-30-40 KB/DB Snatches (53/35) DUBs x3 Time Cap: 13 Minutes
Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: .....
AMRAP 6 Max Rep T2B *2 KB Man Makers every break (53/35) Score is total T2B/Knee Raises
AMRAP 12 12 Cal Row 9 Burpees Over Rower 6 Muscle-Ups
For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb. dumbbell, 24-in. .....
