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EMOM 24 1: 12/10 cal row 2: 5 hex bar deadlift 3: 12 traditional sit-ups Deadlift weigh should be a…

For time: 5 rounds 50 double unders or 125 jump rope 5 pull ups 10 per side hang kb snatch…

Amrap 12 20 calories rowing 10 power cleans 95/65 Rx+ 155/125

For time: 50 alternating reverse lunges-no weight 25 sit-ups 75 squats 25 sit-ups 100 kb swings 53/35 25 sit-ups 75…

EMOM 20 rx+ 30 M1: 5 pull ups, 10 push ups M2: 30 double unders or 75 jump rope M3:…

For time: 3 rounds 20 barbell hang snatch 65/55 Rest 1m 20 wallball Rest 1m 30 abmat sit-ups Rest 1m…

Amrap 20 500m row 50 burpees 50 kb hang snatch / 25 per arm 35/little red

For time 15 pull-ups 20 burpees 25 wallball 30 kb swings. 53/35 35 box overs 20” both feet touch the…

AMRAP 15 minutes 50 situps 10 burpees 50 shoulder to overhead  (right arm, 35lb/little red kb) 10 burpees 50 left…

For time: 1 per side reverse lunge to overhead press 35 2 per side, 3, …..10. 1 to 10 (per…