4 Rounds
24/20 Cal Bike
12 Shoulder to Overhead
24 Box Jumps

MCx: 135/95, 24″
MAx: 20/16 cals, 115/75, 20″
MVx: 16/12 cals, 75/55, step ups 24/20

GOALS + GUIDANCE: Push your pace on the bike (2:00 or less), but stay just below redline to save your shoulders (pull on the handles, try not to […]

4 Rounds
50 Sit Ups
25/20 Cal Row
5 Wall Walks

MAx: 21/18 cals, mod ww
MVx: 35 sit ups, 18/15 cals, 3 inchworms or 20 plank taps

GOALS + GUIDANCE: Start each round with 50 sit-ups at a steady pace (:60-:90). The row should be pushed at a moderately hard pace (2:00 or […]

5 x AMRAP 4
400 Meter Run
20 DB Snatch
Plank
Rest 1 Minute

MCx: 50/35
MAx: 300m, 35/20
MVx: 200m, 16 db snatch 25/15, plank

GOALS + GUIDANCE: Run the 400 meters in two minutes or less (yes, keep your run under two minutes.) then attack the db snatches (20 total) in :45-:60. You should have […]

AMRAP 20
50 Double Unders
10 Burpees
10 Toes to Bar
10 Eye-Height KB Swings

MCx: 70/53
MAx: 15 attempts, knee or pike ups, 53/35
MVx: 50 singles, in+outs, v-up or leg lift, 35/26

GOALS + GUIDANCE: The goal is to keep moving without long breaks. Keep your double unders smooth and relaxed. […]