Max Effort 800m Run
5 Rounds
3 Bar Muscle Ups
6 Box Jumps 30/24
12 Calories
7 AMRAP
100 Run
14 – (4) Count Flutter Kicks
7 Burpees
20 AMRAP
7 Squat Cleans
7 Push Press
7 Back Squats
200 Run
RX 95/65
Coach Choice
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Not Jackie
1000 Row
50 Thrusters 45/35
30 Calorie Bike
For Time:
30 Pull Ups
40 Alt DB Snatch
50 Db Box Step Overs 20″
40 Alt DB Snatch
30 Pull Ups
RX 35/25
Comp 50/35
1 DB
5 X 10 Ring Dips
5 X 10 GHD
4 Rounds
2 Rope Climbs
14 T2Bars
48 DU
2 Rounds
400 Run
20 HRPU
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
Comp = Bike
Coach Choice