AMRAP 5: Buy-In: 50 Wallballs 12 Deadlifts 135/185 M- 115/155 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs 9 Deadlifts 155/225 [...]

20 Min AMRAP: 30 Kettlebell Swings 35/53 30 Push Press 65/95 M- 55/85 15/21 Calorie Assault Bike 30 Toes to Bar

Back Squat- 3 Sets of 5 For Time: 100 Double Unders 800 Meter Run 45/60 Calorie Row _____________ 2 Months or Less 100 Single Unders [...]

16 Min AMRAP: 30 Dumbbell Hang Clean and Jerks 35/50 M-25/40 18/25 Calorie Assault Bike 20 Lateral Barbell Burpees 15 Deadlifts 165/245 M-135/205

On the 10:00 x 3 Rounds: 200 Meter Run 15 Toes to Bar 200 Meter Dumbbell Run 35/50 M-25/40 15 Wallballs 20/30 200 Meter Run

3 Position P. Clean- Build to Heavy 3-Position Power Clean   15 Min AMRAP: 60 Double Unders 24/30 Calorie Row 15 Power Cleans 85/115  M-65/95

Bench Press-Build to Heavy 3 THEN- Tabata Style: Strict Pull-Ups Bike Calories Push-ups Bike Calories

3 Rounds: 400 Meter Run 12 Dumbbell Power Snatches 50/70 M-35/55 21 Single Dumbbell Squats 50/70 M-35/55

AMRAP 5: Buy-In: 25/35 Calorie Assault Bike Max Rounds of "The Chief" 95/135 M-85/115 Rest 5 Minutes AMRAP 5: Buy-In: 18/25 Calorie Assault Bike Max [...]

Practice- Rope Climb Technique Then- For Time: 1 Mile Run Directly Into… 50-40-30-20-10: Double Unders AbMat Sit-ups --------------- 2 MONTHS OR LESS Practice- Rope Climb [...]