1min on:1min off
2 sets each
• 4-6 cal Bike spriNt
Max His. Kick Ups
• 4-6 cal Bike Sprint
Max HS. Hold
• 4-6 cal Bike Serist
Max Strict HS Pushl/Neg
5 rounds
50 Dubz
25 air squats
7 P. Snatches 135/95
Every 2:30min for 4 sets
400m run
Rest 2min
12min amrap
15 Devil Cleans 50/35
30 Sit ups
60 Dubz
Teams of 2
5 Rounds
40 wall balls 20/14
30 cal ?
20 Deadlifts 225/155
Every 9’ for 36’
400m run
30 cal bike
20 cal rower
10 cal ski erg
Hero Hopper Friday
The Joe
Sheldon
Commons
The 4 Fallen
Andy Brook
The Thirteen
Baca
Gayoso
30’ EMOM
A- Max DB snatch
B- MAX shuttle runs
C- Max t2b
D- MAX shuttle runs
C- rest
5 rounds
200m run
10m sled push 180/90
12 T2B
20 lunges 50/35
6 sets
3’ on 1:30’ off
A- 50 air squats
30 Alt. V-ups
Remaining time max DB push press (x2 DB)
B- 50 push ups
30 sit ups
Remaining time max DB squats (x2 DB)
C- 20 DB thrusters
30 leg raises
Remaining time max DB c&j (x2 DB)
Row
4 sets
90sec on 90sec off
Max row for meters
5 sets
2min on: 1min off
Buy in
10 Alt DB Snatched 50/35
10 Box Jump Overs 24/20
*remaining time max push ups
*score is total push ups
Row
4 sets
90sec on 90sec off
Max row for meters
5 sets
2min on: 1min off
Buy in
10 Alt DB Snatched 50/35
10 Box Jump Overs 24/20
*remaining time max push ups
*score is total push ups
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