I WILL SURVIVE
AMRAP 15 Minutes 5-10-15-20-25…. Deadlifts (275/185) 200m-400m-600m-800m-1000m…. Run
OR
AMERICAN PIE
45-30-15 or 70-45-25
GHD Sit-ups or AbMat Sit-ups
Wall Balls (20/14)
-Rest 5:00-
45-30-15
Echo Calories
45’-45’-45’
Single DB OH Walking Lunge (50/35)
BIG BIRD AMRAP 10 Minutes 5 L Pull-ups OR 5 Pull-ups + 5 Knee-ups 3 Wall -Ups OR 25ft Handstand Walk Strength Power Snatch
SESAME STREET 25/20 Calorie Echo Bike OR 500/400m Row -into- 42-30-18 Wall Balls (20/14) V Ups OR GHD Sit-ups -into- 25/20 Calorie Echo Bike OR 500/400m Row Strength Deep in the hole Front Squats
Western Kentucky Teams of 2 4 rounds 400m run together 8-6-4-2 rope climbs 3 rounds 30 Wallballs 30/20 30 clean and jerks 135/95 2 rounds 40 cal bike 40 GHD 40 Pull-ups