8:30 a.m. class
NOT HURT YET
In pairs
35 min AMRAP
400m Burden Run 45/25 (1 per team)
4 Rope climbs
20 Alt DB Clean and jerk 45/25
75 Double Unders (each)
10 HSPU
6:30 am NOT HURT YET
In pairs
5 rounds
400m Burden Run 70/50 DB (1per team)
4 Rope climbs
20 Alt DB Clean and jerk 70/50
75 Double Unders (each)
20 Deficit HSPU 45/25 plate
MANGO HABENERO For time: 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (2x70s/50s) *10/8 Calorie Echo Bike after each set Strength 4 In the Hole Front Squat @ 6/10 RPE 4 In the Hole Front Squat @ 6/10
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