For Time
21-15-12-9
Calorie Assault Bike
Wall Balls (20/14)
Knees to Elbows
3 Rounds for Time:
400 Meter Run
21 Kettlebell Swings (55/35)
15 Sumo Deadlift High Pull-ups (95/65)
4 Wall Climbs
With three team mates complete
4 Rounds for Time
20/15 Calorie Row
20 Box Jumps (24/20)
20 Dumbbell Hang Power Cleans
15 Burpees
20/15 Calorie Bike
20 Sit-ups
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Metcon (Time)For Time
50 Wall Balls (20/14)
40 Calorie Row
30 Push Press (95/65)
25 Wall Balls
20 Calorie Row
15 Push Press
Metcon (Time)4 Rounds for Time:
100 Meter Dumbbell Farmers Carry
12 Burpee Deadlifts
24 Push-ups on Dumbbells
Metcon (AMRAP - Rounds and Reps)AMRAP in 25 Minutes
35 Double Unders
10 Pull-ups
16 Overhead Plate Lunges
10 Dumbbell Hang Clean & Jerks
200 Meter Run
Metcon (5 Rounds for reps)5 Rounds for Reps
AMRAP in 3 Minutes
1 Rope Climb
5 Sandbag Cleans (150/100)
Max Burpees in remaining time
Rest 2 Minutes