EMOM 10
20 Kettlebell Swings
20 Jumping Lunges
Rest 2 Minutes
EMOM 10
20 Dumbbell Snatch
20 In+Out Over the DB
Rest 2 Minutes
EMOM 10
15/12 Calories Row
20 Hollow Rocks
Rest 2 Minutes
EMOM 10
15/12 Calorie Bike
15 Commanders

MCx: 70/53, 50/35
MAx: 53/35, 35/20, 12/9 cals, tucked rocks
MVx: 35/26, 25/15, 15 reps, regular lunges or squats, 9/6 cals, deadbugs, 10 commanders (knees)

[…]

3 Rounds:
4 Jerks
5 Front Squats
6 Hang Power Cleans
40 Pull Ups
50 Push Ups
60 Sit Ups
Rest 3 minutes between rounds

MCx: 185/135
MAx: 135/95, 20 pull ups (band), 30 push ups
MVx: 95/65, 30 ring rows, 30 knee push ups, 40 sit ups

GOALS + GUIDANCE: Nothing like a tough Hero WOD on a Sweatiest […]

4 Rounds
600 Meter Run
30 DB Step ups, 20″
15 Eye-Height Swings

MCx: 50/35, 70/53
MAx: 400m, 35/20, 53/35
MVx; 300m, 20 db step ups 25/15, 10 swings 35/26

GOALS + GUIDANCE: The goal for this workout is to find YOUR uncomfortable pace, and maintain it for all four rounds. Complete the 600 meters […]