Cross Training

You Pick It – must include Pull-Ups.

For Time

Buy in: 2,000k C2 Bike

10 Rounds of

• 5 x Toes to Bar
• 3 x KB Swings (heavy)
• 1 x heavy clean and jerk

Cash out: 2,000k C2 Bike

4rds For Time

• 800m Run
• 24, 18, 12, 6 Kettlebell Thrusters (40lb/25lb)

MCGHEE-Complete as many rounds in 30 minutes as you can of:

• 275/195-pound Deadlift, 5 reps
• 13 Push-ups
• 9 Box jumps, 24/20 inch box

Patriot Day – Never Forget

50 rounds Every 12 seconds (10 min)

• Med-Ball Ground-to-Overhead (80/50)

Tabata 1 – Alternate

• Explosive Alternating Lateral Ball Slams (14/10lb Wallball)
• Pull-Ups

Tabata 1 – Alternate

• Assault Bike (65rpm+)
• Box Step-ups

10,9, 7, 6, 5….1

• Squat Clean and Jerk. (135/95)

200m (Small Loop) Run Between Each Round

30 min – Every 5 min Switch

• Air Runner
• Row
• C2 Bike

15 Push-ups and 5 Dips Before Each Round

21, 18, 15, 12, 9, 6, 3

• KB Squats
• Toes-To-Bar

100m Farmers Carry Between Rounds. (Pull-Up Bars to Corner of Pad and Back)

25 min AMRAP

• 5 x DB Devil Presses
• 50m Run
• 8 x Toes-to-Bar
• 50m Run
• 5 x Man Makers
• 50m
• 8 x Pull-ups
• 50m Run

Cycling

• 30min Sping Class