5 Rounds:
1 Minute Max Effort Calorie Air Bike
1 Minute Max Effort KB Goblet (1.5/1.0)
1 Minute Max Effort Step Ups (20/16)
1 Minute Max Effort KBS (1.5/1.0)
-Rest 1 Minute Between Rounds-
Go over the following movements:
* Air Squat
*Rower
*Deadlift
*Press
6 Minute Amrap:
8 Db Swings
3 Down and Back Shuttle Runs
3-4 Rounds:
6 Deadlifts/KB Deadlifts
8 Strict Press
8 Calorie Bike
-Rest 30 Seconds-
Go over the following movements:
* Air Squat
*Rower
*Deadlift
*Press
6 Minute Amrap:
8 Db Swings
3 Down and Back Shuttle Runs
3-4 Rounds:
6 Deadlifts/KB Deadlifts
8 Strict Press
8 Calorie Bike
-Rest 30 Seconds-
2 Rounds:
8 Scap Pulls
8 Empty Bar SDHP
8 Empty Bar Push Press
8 Empty Bar Front Squat
8 Calorie Row
For Time:
10 Squat Cleans (135/95)
20 Push Press (135/95)
30 CTB Pullups
40 Calorie Row
30 Burpees
20 Push Press
10 Squat Cleans
Health/Function Option:
For Time:
25/20 Calorie Row
9 Burpees
12 KB Goblet Squats
15 Push Press
24 Jumping Pullups/Banded Pullups
15 Push Press
12 KB Goblet Squats
9 Burpees
25/20 Calorie Row
*3 Minute Cool Down Bike/Rower
*1 Minute Banded Pull Aparts
*1 Minute Banded Lat Pull
