Take Five
Part #1 In a 5:00 Window: 45/36 Calorie Row “Buy-In”, followed by: AMRAP: 12 Deadlifts (185/135) 12 Burpees Rest 5:00 Part #2 In a 5:00 Window: 30/24 Calorie Row “Buy-In”, followed by: AMRAP: 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5:00
Part #3 In a 5:00 Window: 15/12 Calorie Row “Buy-In”, followed by: AMRAP: 6 Deadlifts (275/185) 6 Barbell-Facing Burpees
Strength
Split Jerk
BIG BIRD AMRAP 10 Minutes 5 L Pull-ups OR 5 Pull-ups + 5 Knee-ups 3 Wall -Ups OR 25ft Handstand Walk Strength Power Snatch
SESAME STREET 25/20 Calorie Echo Bike OR 500/400m Row -into- 42-30-18 Wall Balls (20/14) V Ups OR GHD Sit-ups -into- 25/20 Calorie Echo Bike OR 500/400m Row Strength Deep in the hole Front Squats
Western Kentucky Teams of 2 4 rounds 400m run together 8-6-4-2 rope climbs 3 rounds 30 Wallballs 30/20 30 clean and jerks 135/95 2 rounds 40 cal bike 40 GHD 40 Pull-ups