“Dark Side of the Moon”
Buy In: 3,000m row
2 sets
21-15-9
T2B
Bar facing burpees
-rest 3 mins-
3 sets
80 Double Unders Each
6 Rope Climbs
40 Alt. jumping Lunges
-rest 3 mins-
4 Sets
20 SHSPU
20 Dbl DB box step over 50/35
Cash out: 3,000m rows
NIGHTHAWK - Teams of 2 6:30 a.m. Comp Class 4 rounds 400m Burden Run (30/20lb wallball or each teammate wears weighted vest.) 8 Wall Walks 2 Peg Boards or 4 Rope Climbs -rest 3 mins- 4 rounds 30 T2B 3
BONES 40 Minute IMPOSSIBLE EMOM Minute 1: Unbroken Round of DT 155/105# Minute 2: 15/12 Calorie Echo Minute 3: 15 Bar Facing Burpee Minute 4: Unbroken Round of C2B Mary Minute 5: Rest *DT 12 Deadlift
CAPTAIN KIRK Tabata (20 secs on/10 secs off) 100 Back Squats (95/65) -straight into- 100 Abmat Sit Ups * The sit-ups are not a tabata. STRENGTH 4 Sets x 5 Shoulder Press (Heavy) *Rest 2:30 between set