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Here is what we found…
In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 20 Deadlifts (10 each – 225/155 lbs) or
For max reps/calories: 2 Minutes of Assault Bike (for calories) 2 Minutes of Kettlebell Swings 2 Minutes of Push-Ups 2 Minutes of Rowing
Every minute, on the minute, for 21 minutes (7 sets of each): Minute 1 – 5 Hang Squat Snatches(115-95-85/75-65-55) + 10 Hand Release Push-Ups Minute
For max reps: 30 seconds of Alternating Dumbbell Snatches (50-32/35-20 lbs) Rest 15 seconds 45 seconds of Box-Facing Burpee Box Jump-Overs (24/20″) Rest 90 seconds,
Three sets for times of: 400 Meter Run or 500 Meter Row 16 Burpees to Rings 6″ Above Standing Reach 8 or 6 or 4
Sunday Story…Fitter Than yesterday, last week, last year. Way back when we were young most of our peers were relatively fit. Granted some of them
Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches (75-65/55-45 lbs) 3 Bar Muscle-Ups/ 5 chest to bar pull
21-15-9 FOR TIME Assault Bike Overhead Squat (135-65/95-35 lbs)
Five rounds for time of: 400 Meter Run 6 Ground to Overhead (155/105 lbs) 12 Chest-to-Bar Pull-Ups
Every minute, on the minute, for 21 minutes: Minute 1 – 8 Pull-Ups + 20 Double-Unders Minute 2 – 5 Deadlifts (225/155 lbs) + 20
