"Sauce"
With a Partner
5 Rounds Each:
15/10 Calorie Bike
15 Kettlebell Swings (70/53)
15 Pull Ups

"Dirty Thirty"
30 Deadlifts (135/95)
30 Handstand Push Ups
30 Hang Cleans (135/95)
30 Double Unders
30 Front Squats (135/95)
30 Toes to Bar
30 Jerks (135/95)
30 Box Jumps (24/20)
30 Dumbbell Snatches (50/35)
30 Pistols

RNG 8a
YOGA 9:15a

“I’m No Good”
With a partner:
50 Clean and Jerks (155/105)
100 Kettlebell Swings (53/35)
1K Row (switch at 500 meters)
100 Kettlebell Swings
50 Clean and Jerks

Overhead Squat
3x10 reps, across

"Filthy"
5 Rounds
1 Plate Push
10 Jumping Lunges

"Finesse"
5 Rounds:
100 Meter Sprint
10 Dumbbell Hang Squat Cleans (50/35)
10 Box Jumps (24/20)
100 Meter Sprint
Rest 2 Minutes

“Blaze”
AMRAP 20:
30 Double Unders
15 Toes to Bar
10 Meter Handstand Walk
5 Calorie Bike