4 Rounds for Reps
AMRAP in 3 Minutes
5 Wall Balls (20/14)
3 Handstand Push-ups
1 Power Clean (225/155)
Rest 1 Minute
Max Calorie Row in 3 Minutes
Rest 1 Minute
5 Rounds for Time
15 Dumbbell Snatches (50/35)
15 Hand Release Push-ups
3 Bar Muscle-ups
For Time:
42-30-18
Wall Balls (20/14)
Toes to Bar
Calorie Row
(Women cals 30-24)
AMRAP in 15 Minutes
3-6-9-12-15-18...etc
Deadlift (185/135)
Handstand Push-up
Box Jumps (24/20)
Metcon (Time)For Time
21-15-9
Calorie Assault Bike
Squat Snatch (115/75)
For Time:
30 Pull-ups
25 Shoulder to Overhead (135/95)
150 Double Unders
25 Shoulder to Overhead
30 Pull-ups
4 Rounds for Reps
3 Minutes to Compete
400 Meter Run
Max Front Squats in remaining time (60% of 1 Rep Max)
Metcon (AMRAP - Rounds and Reps)AMRAP in 25 Minutes
60 Calorie Assault Bike
20 Sandbag Cleans
10 Wall Climbs
40 Burpee Pull-ups