5 Rounds on the 5 Minute
18/15 Calorie Row
10 Front Squats
18/15 Calorie Row
20 Wall Balls

MCx: 155/105, 20/14

MAx: 15/12 cals, 115/75, 14/10

MVx: 12/9 cals, 95/65, 10 wall balls at 10/6

GOALS + GUIDANCE: On the minute work, means MOVE QUICKLY! Both cal rows will take :60-:75 to complete. Choose a weight […]

5 Rounds
15/12 Cal Bike
10 Jerks
50 Double Unders
15 Russian KB Swings

MCx: 165/115, 70/53

MAx: 12/9 cals, 125/85,15 attempts, 53/35

MVx: 9/6 cals, 95/65, 60 singles, 35/26

GOALS + GUIDANCE: Complete the calorie bike in :60 or less. Choose a weight for the jerks you can do unbroken for round one, and […]

4 Rounds
20 Dumbbell Snatches
20′ Overhead Walking Lunge
20 Dumbbell Step Ups, 20″
20 Single-Leg V-Ups

MCx: 50/35

MAx; 35/20

MVx: 25/15, front rack lunges, 1-leg tuck ups

GOALS + GUIDANCE: Find a steady pace you can maintain for all four rounds. Do the snatches unbroken(alternating arms), and use that same dumbbell […]