For Time:
10-9-8-7-6-5-4-3-2-1
Alternating Pistols
Box Jumps (24/20)
Kettlebell Swings (70/55)
5 Rounds for Total Reps
1 Minute Med Ball Cleans (20/14)
1 Minute Push Press
1 Minute PVC Jumps (24/20)
1 Minute Ball Burpees
1 Minute Calorie Bike
AMRAP in 16 Minutes
55 Deadlifts (185/135)
55 Wall Balls (20/14)
55 Calorie Row
55 Sit-up
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
3 Rounds for Time
20/15 Calorie Bike
20 Toes to Bar
15 Thrusters (95/65)
10 Overhead Lunges
Metcon (AMRAP - Rounds and Reps)
AMRAP in 30 Minutes with a Partner
10 Dumbbell Hang Power Cleans
12 Box Jumps (24/20)
10 DB Snatch
10 Toes to Bar
200 Meter Run
Every 3 Minutes for 4 Rounds
4 Ring Muscle-ups
8 Hang Squat Cleans (155/105)
Assault Bike Calories in Remaining Time
Rest 2 Mintes
3 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
15 push jerks
Use 50/35 lb dumbbells for the farmers carry and push jerks.