AMRAP 20:00
20 Calorie Row
80yd Sled Push Shuttle 180/135
20 Russian Kettlebell Swings 70/44
200m Run
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3 DBall Over the shoulder 150/100
(alternate rounds with a partner)
Odd min: Calories on the Assault Bike
*start every minute with 20 double under
(choose reps/cals prior to start)
(make consistent increases)
Calories on the Assault Bike
*follow each set with 10 GHD Sit-ups
(alternate rounds with a partner)
Odd min: Ball Over the shoulder 150/100
Even min: Rope Climb
*start every minute with 20 double unders
(choose reps prior to start)
Power Clean + Hang Clean & Jerk
Power Snatch + Hang Snatch (AK)
4×10 -choose weight-
“My best friend is the one who brings out the best in me.”
~Henry Ford