"They'll Never Take...OUR FREEDOM"
54 Pull Ups
30 Chest to bar Pull Ups
18 Bar Muscle Ups
120/90 Calorie Row
*partition as desired
*scale to keep stimulus
-OR-
ROW
100M
rest :30
200M
rest :30
400M
rest :60
800M
rest 2:00
1600M
rest 2:00
800M
rest 1:00
400M
rest :30
200M
rest :30
100M
“Elf on the Shelf” 8 rounds 2 rope climbs 20 deadlifts 155/115 100ft single DB OH lunge 50/35 -rest 3 mins- 1,000m row 40 HSPU 1,000m row...
“MINIONS ASSEMBLE” 4 sets 12 GHD Sit Ups (Or V-Ups) 6 Bar Muscle Ups (Or 12 Chest to Bar) 6 Squat Snatch (135/95) 12 GHD Sit Ups...
“LIGHTBULB!” 15:00 AMRAP 1-2-3-4-5-6. . . 50’ Shuttle Run(s) Wall Walk(s) STRENGTH 12 min EMOM Odd min- :30 sec plank Even min...
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