MADAGASCAR
25/20 Calorie Row
15 Toes to bar
3 Power Cleans (225/155)
-Rest 2 minutes-
20/16 Calorie Row
10 Chest to bar Pull Ups
3 Power Cleans (225/155)
-Rest 2 minutes-
15/12 Calorie Row
5 Ring Muscle Ups
3 Power Cleans (225/155)
Strength
4 sets:
10 Rear Foot Elevated Split Squats (each side)
10 Single Leg RDLs (each side)
-rest 1:00 between sets-
LIVE LONG AND PROSPER Buy in: 100 Double Unders 3 Rounds 10 Overhead Squats (95/65) 10 Bar Facing Burpees -rest 3 minutes- Buy in: 30 Overhead Squats (95/65) 3 Rounds 10 Bar Facing Burpees 50 Double U
“ZANGIEF” 6:30 Comp Class Teams of 2 20 min AMRAP 80 Calorie Row 60 Wallballs 20/14 40 Back Squats (from the ground) 135/95 20 Chest-to-Bar Pull-ups -rest 5 mins- 20 min AMRAP 50 cal bike 50ft handst
ACAI 24 minute EMOM Minutes 1 & 2: 90 Sec Bike/Row @ 55-65% Minute 3: 20 Toes to bar Minutes 4 & 5: AMRAP 5 Power Snatch (155/105) + 5 Overhead Squats (155/105) + 10 Bar Facing Burpees Minute 6: REST