36 min emom
50s. of work per minute, pick reps so you are able to maintain steady pace. nothing has to be unbroken.
1) cross over
2) walking lunges
3) hs walk
4) bike erg
5) toes to rings
6) rest
then
30 min as:
10 min on the bike erg
10 min of the rower
10 min on the ski erg
HR @65-75% of max hr

For 30 minutes complete

• 3 squat cleans on the odd minutes
• 12/15-calorie bike on the even minutes

♀ 155 lb ♂ 225 lb

5 rounds for time of

• 50 double-unders
• 16 dumbbell snatches

♀ 35-lb DB ♂ 50-lb DB

4 rounds
10 thrusters 50kg/35kg
10 ring push ups
10 cal airbike
10 K2E

1:00 Active Spiderman
1:00 Front Rack Stretch
1:00 Child pose on Box

2 Rounds :

3 Muscle Snatch
3 OHS
3 Hang Power Snatch
3 Snatch Balance
1:30 Cardio

For time :

50 Wallball 20/14p ( 10/9ft )
8 Kettlebell Thrusters 2x24kg / 2 x 16kg
30 Box Over Jumps 24"/20"
10 Kettlebell Thrusters
10 Box Over Burpees 30"/24"
12 Kettlebell Thrusters 2x24kg / 2 x 16kg

TC 7

12min AMRAP
15 Double Dumbell burpee clean and jerk
30 Calorie Row

Rx´d

For time
30 GHD sit up:
30/20cal echo
10 rope climb

Scaled

For time:
20 GHD sit up/ or 30 sit up
20/15cal echo
5 rope climb

You go i go

5 times

A)
400m run

B)
5 pull up
10 box jump
15 sit up
20 kb swing

5x3 back squats (87-93%)