Thur. Nov. 21, 2024

4min On AMRAP

14cal Bike

14 Dbl DB Front Squat (2x50/35)

-4min Rest-

4min AMRAP

14 V-Ups

14 Wall Balls (20/14)

-4min Rest-

4min AMRAP

10cal Bike

10 Dbl DB Front Squat (2x50/35)

-4min Rest-

4min AMRAP

10 V-Ups

10 Wall Balls (20/14)

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Every 2min for 5 sets 1 Power Clean + 5 Push Press, adding 12min AMRAP 12 Pull-Ups 12 Burpees Over DB 12/10cal Row 6 each side DB Push Jerk (70/50)

4rds NFT 10 Sumo Good Mornings 12 Bent Over Row 7min AMRAP 50 Double Unders (:50) 10 Power Cleans (135/95)

Front Squats 3 sets of 8 reps 4rds for Time: 100m Run 10 Strict Handstand Push Ups 100m Run 14 Alt Lunges (135/95)