“Double Edged”
7 Rounds For Time:
500 Meter Assault Bike
30 Double Unders
10 Burpees
Body Armor Cash-Out
2 Sets:
1 Minute Banded Pull-Aparts
1 Minute Side Plank (Each Side)
1 Minute Banded Front Plank
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Barbell Complex:
On the 1:30 x 6 Sets:
1 Power Snatch
3 Overhead Squats
“Top Shelf”
AMRAP 15:
21 Wallballs (20/14)
12 Power Snatches (95/65)
15 Toes to Bar
12 Overhead Squats (95/65)
“Heavy Machinery”
5 Rounds For Reps:
1 Minute Max Calorie Bike
1 Minute Max Power Cleans (135/95)
1 Minute Max Burpees
1 Minute Rest
“Out of the Box”
For Time:
20 Box Jumps (30″/24″)
40 Strict Press (75/55)
600 Meter Run
80 Russian Kettlebell Swings (70/53)
600 Meter Run
40 Strict Press (75/55)
20 Box Jumps (30″/24″)
Barbell Complex:
On the 1:30 x 6 Sets:
3 Front Squats
3 Push Press
“Blitzen”
5 Rounds For Time:
20/15 Calorie Row
10 Thrusters (115/85)
“Wunderful”
10 Rounds For Time [25 Minute Cap]:
30 Double Unders
20 AbMat Sit-ups
10 Hand Release Push-ups
“Control-Alt-Delete”
On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Bike
“DelighT”
AMRAP 15:
12 Box Jump Overs (24″/20″)
12 Deadlifts (155/105)
9 Bar-Facing Burpees
9 Hang Power Cleans (155/105)
6 Strict Pull-ups
6 Push Jerks (155/105)
“Full Circle”
For Time:
1,500 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1,500 Meter Row
“Bench Warmer”
For Time:
1,000/800 Meter Row
2,000/1,600 Meter Bike
40 Bench Press (135/95)
2,000/1,600 Meter Bike
1,000/800 Meter Row
