Med-Ball

40 min AMRAP

• 200m Run (Small Loop)
• 3 x 2- Tire step-ups + 1 – Tire flip
• 50m Run to pull-up bars
• 5 x pull-ups
• 50m Run to Back Pad
• 8 x Med Ball Squat Cleans (50/30)
• 13 x Sit-ups

21min Alt EMOM

• 5 x Barbell Floor Press (Heavy)
• 25m Kettlebell Farmer Carrier (Heavy)
• 10 x Ball Squats (Heavy)

4 rounds for time (36min cap)

• 5 Tire Flips (back pad)
• 200m Run / Carry
• 10 Pull-Ups (pull-up bars)
• 200m Run / Carry
• 15 Push-ups (around the rocks)
• 200m Run / Carry
• 20 Lunges. (around the start of the small loop)
• 200m Run / Carry

Have to carry a 50lb Ball for one 200m section on each round.

3 Rounds for Time

• 1500m C2 Bike
• 10 Med-Ball Cleans (80/50)
• 500m Ski-Erg

8 rounds: Every 3:00min

• 5 GHD Sit-ups / Toes-to-bars. (rotate each round)
• 8 Slam Balls (50/30)
• Max Cal Row

30 Seconds Rest between Rounds

10 min AMRAP – U go, I go

• 3 Toes-to-bar
• 2 push-ups
• 1 pull-up

Partner must hold 80lb ball while their partner is working.

Immediately into 15 min AMRAP

• 4 tire flips
• Shuttle run between tire and pull-ups bars (approx 100m)
• 8 ball over shoulder

30 min ALT EMOM

• Max Cal C2 Bike
• Max Cal Ski Erg
• Power production (12 or 30lb med-ball throw or 70lb KB Swings)

20-minute AMRAP

• 21 cal Row
• 15 box step-ups
• 9 ball over the shoulder (80/50)

30 min AMRAP

• 800m Run
• 10 ball-over-shoulder (80/50)
• 5 Tire Flips

8 Rounds For Time

• 200m Run
• 50ft 80/50lb ball carries
• 50ft kettlebell farmer Carries (53s/35s)

Cashout: 150 air squats