"He's That Guy"
10-8-6-4-2
1-Arm DB Devil's Press
40-32-24-16-8
DB Lunges
20-16-12-8-4
Hand-Release Push Ups
*400m run at the end of every round

Last Day to RSVP for the Throwdown!

"Request"
4 x on the 5 Minute
30/25 Calorie Row
20 Toes to Bar
10 Front Squats

TOMORROW:
Last Day to RSVP for Internal Throwdown

"That's On You"
AMRAP 10
10 DB Snatch
200 Meter Row
20 DB Overhead Lunge
200 Meter Row
rest 2 minutes
AMRAP 10
10 Kettlebell Swings
200 Meter Run
20 Kettlebell Lunges
200 Meter Run
rest 2 minutes
AMRAP 5
10 Hollow Rocks
20 Russian Twists
10 V-Ups

RSVP for Throwdown!

"Rough Seas"
5 x on the 4 minute:
15 Push Ups
35 Double Unders
15 Pull Ups
35 Double Unders

RSVP for Internal Throwdown!!

"Exiting"
21-15-9 Box Jump
15-12-9 Hang Power Snatch
Rest 3 Minutes
21-15-19 Knees to Elbow
15-12-9 Hang Power Snatch

Internal Throwdown:
Last Day to RSVP is Mon 5/17

"Matching"
15-12-9-6-3 Calorie BIke
30-24-18-12-6 Russian Kettlebell Swing
45-36-27-18-9 Sit Ups

"ER"
5 Rounds
12 Deadlifts
12 Lateral Burpees
12 Chest to Bars
Rest :90