8:30 a.m. Class
THE GUNSLINGER
Teams of 2
20 min AMRAP
100 wall balls 20/14
75 Abmat Sit-ups
50 BBJO
Max cal row
*partner must do 50 double unders/75 singles to switch in while other partner is working
6:30 a.m. Comp Class
GUT-WRENCHED
Teams of 2
35 min AMRAP
100 wall balls 30/24
20 RMU
75 GHD
40 Single DB Squat Snatch
50 BBJO
60 Pistol Squats
Max cal row
*partner must do 50 double unders to switch in while other partner is working
ASIAN ZING 100 Double Unders 40 Wall Balls (20/14) 100 Double Unders 30 Wall Balls (20/14) 100 Double Unders 20 Wall Balls (20/14) STRENGTH Shoulder Press - Heavy 10 rep (10-12 minutes) Rest a little
HONEY BBQ AMRAP 20 Minutes 200m Run 20 Toes to Bar 20 Push Press (115/80) 200m Run 20 V Ups 20 Push Ups STRENGTH 18 Front Rack Barbell Walking Lunge Steps @ 6/10 RPE 18 Front Rack Barbell Walking Lung
PARMESAN GARLIC 21 Minute EMOM Minute 1: 20/16 Calorie Row Minute 2: 10 Burpees Minute 3: Rest STRENGTH 3 Snatch Push Press @ 6/10 RPE 3 Snatch Push Press @ 6.5/10 RPE 3 Snatch Push Press @ 7/10 RPE 3