24min AMRAP
20cal Row
20 WB Jump Squats
20cal Bike
20 WB Jump Lunges/OH Rev Lunges
400m Run
20 WB Sit-Ups
Finisher: 50 lateral WB Tosses to wall(25 each side)
For Time
Buy-In:
100 Air Squats
50-40-30-20-10 Reps
Box Jumps (30/24 in)
Wall Ball Shots (20/14 lb)
Kettlebell Swings (24/16 kg)
200 meter Run
Teams of 2
For time
100 Front Squats 95/65
75 Pull ups
50 P. Snatches
*evert time you break 7 synchro burpees
10 Rounds
15sec cal bike sprint every 2min
Rest 5min
Then
16min emom
•Push Ups
•Pull Ups
• Sit Ups
• Squats
2 Rounds
21 Deadlifts 155/105
75 DuBz
15 Power Cleans
500m row
9 S2OH
25/18 cal Bike
2 rounds
600m run
30 Russian KBs 32/24
30 box step overs 24/20
30min AMRAP
500m Row
400m Run
30 Dubz
1 round
3min of work: 1min of rest
A) 40 Push ups
20 Box jumps 24/20
B) 30 T2B
50 Dubz
C) 40 Single Arm DB2OH 50/35
20 Box Jumps 24/20
D) 30 Wall Balls 20/14
50 Dubz
2 Rounds
2min of work: 1min of rest
A) 40 Push ups
Remaining time Box jumps 24/20
B) 30 T2B
Remaining time Dubz
C) 40 Single Arm DB2OH 50/35
Remaining time Box Jumps 24/20
D) 30 Wall Balls 20/14
Remaining time Dubz
100 sit ups
30/20 cal bike
100 lunges
30/20 cal bike
100 push ups
30/20 cal bike
100 air squats
30/20 cal bike
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