RING OF FIRE
3 sets
30/24 calorie Row
30/24 calorie Echo bike
30/24 calorie Row
-Rest :90 seconds b/t sets-
-Rest 3 minutes-
5 sets (1 set every 90 seconds)
15/12 calorie Echo bike
-OR-
MAN IN BLACK
100 Double Unders
25 Handstand Push Ups
100 Double Unders
25 Handstand Push Ups
100 Double Unders
Strength - Snatch
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
DRAGONFRUIT 5 sets: (1:1 rest or IGYG with partner 12/10 Calorie Row 15 AbMat Or 10 GHD Sit-ups 12/10 Calorie Row 10 V-Ups Strength Row Practice, Pace Before or after the WOD perform as many of the fo