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By: Mark Masavage
60, 40, 30, 20, 10 Ski-Erg / Band Pull Downs Kettlebell swings
10 min Alt EMOM 15 Hand Release Push-ups 15 v-ups Metcon – Running 4 Rounds with 2 min rest between rounds Run for 2 min 30 second rest Run back to starting point You have a +/- 2 second leeway of 2 minutes on the return. If you are 3-5 seconds difference than do 5…
10 min – Partner Assault Bike Max attempts at achieving 1000+ watts in 10 seconds. 4 person 120 Clean and Jerk with 80lb ball
Strength 8 by 3 clean and press 80 lbs Metcon Nicole (20min AMRAP of a 400m run than max pull-ups)
28min E4MOM 5 1arm Russian swings right 5 2arm swings 5 1arm Russian swings left 5 1 arm suitcase dl left 5 2 arm deadlift 5 1 arm suitcase dl right 5 1arm FS right 5. Goblet squats 5. 1arm FS left 5 1arm thruster left 5. 2 arm Sumo high pull out of…
For Time 50 overhead squats empty bar 50 T2B 50 burpee deadlifts #50 50 KB #50 1/2 mile in my vest
Partner up: Run 800 opposite direction of partner, meet come back double fran, 80 lb. one person works at a time (21-15-9 twice through) Run 800 opposite direction of partner, meet come back
Team of 4 for Time 600 Cal on AB 200 100lb Med-Ball to Shoulder 1 Ball and 2 Assault Bikes.
40, 30, 20, 10 Front squat #80 Push press 2 dumbbells #50 Box jumps (pick a height at the wall in the back) Dumbbell clean #50
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