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By: Mark Masavage
24-min AMRAP Run 250m 1 clean and 5 strict press (115/75) 5 Toes-to-bar 10min AMRAP Bonus Core Work 50 Sit-ups 40 Twists 30 Flodder kicks 20 Wipers 10 V-ups
Metcon 30 minutes of Cycling.
1, 2, 3, 4, 5, 4, 3, 2, 1 For Time (16 min cap) Deadlifts (315 / 185) Bar Facing Burpees Wall Walks
4 rounds for Time 400m Run 50 Air Squats Bonus – Core AMRAP 10min 50 Sit-ups 40 Russian Twists 30 Swims 20 Wipers 10 V-ups
Partner Chipper for Time 100 Thrusters (95/65) 150 Cal Assault Bike 100 Kettlebell Swings (53/35) 2000m Row 100 Toes-to-Bar 2000m Ski Each Partner also must complete 7 x 50m overhead med-ball carries at any time during the workout.
REST DAY Everybody needs a day of rest. Enjoy it!
Sport Basketball
7 rounds of 2min work and 1 min rest : 30-sec max cal AB 3 squat cleans (165/105) Max burpee pull-ups for the remaining time Score: Cals + burpee pull-ups
30 min AMRAP 500m Row 5 KB Swings 7 High Pulls 12 Box Step-ups
For Time 20 Cal Assault Bike 20 Clean and Jerks (135/95) 20 Cal Assault Bike 10 Min Core AMRAP (Optional) 50 Sit-ups 40 Russian Twists 30 Scissor Kicks 20 Wipers 10 V-Ups
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