Tabata FUN : 29-MIN (4:1)

- Calorie Row

- Plate Rotations (35/25) +(45/35)

- Calorie Echo Bike

- OH Plate Lunges (same)

- Calorie Ski Erg

- Banded OHS (red) +(blue)

Score = Total Reps

STRENGTH : 25 HEAVY REPS FOR QUALITY!

- BTN PUSH JERK (w/ 5-8 sec HOLD on catch)

WOD : 15-MIN AMRAP

- 40 WB Russian Twist Taps (20/14) +(30/20)

- 30 WB Target Toss (20/14) +(30/20)

- 20 DB Box Step Overs (24/20)

- 10 Alt DB Devil Press (50/35) +(65/45)

SKILL : 8-MIN EMOM (30s:30s)

- 30sec AMRAP T2B

WOD : 19-MIN AMRAP (3:1)

- 3 Hang Power Cleans (135/95) +(155/105)

- 6 Push Ups

- 9 Air Squats

Work up to 5RM Back Squat…

Then WOD : 15 Rounds For Time!

- 2 Back Squats ( @ 5RM )

- 6 Alt 1-Arm DB Snatches (50/35) +(65/45)

- 10/8 Cal Row 

STRENGTH : 6 Rounds FQ!

- 6 Heavy Front Rack Lunges

WOD : 5 Rounds For Time!

- 60 Unbroken DU*

- *5/10 Penalty Burpees (if applicable)

- 15 Push Presses (95/65) +(115/80)

* Every Break = 5 Burpees 

( Max of 10 Burpee Penalty per round )