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31
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FT: Assault Bike Calories, Row Calories, Ground-to-Overheads and 11 more
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4
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Every 1:30 for 12 mins: Hang Power Snatch + Power Snatch
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Every 1:30 for 12 mins: Hang Power Snatch + Power Snatch
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Every 1 min for 5 mins: Snatch High Pull
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5
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AMRAP 15 mins w/ Buy-in: Farmer Carries, Ring Dips, Chest-to-bar Pull-ups and Box Jumps
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6
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AMRAP 20 mins: Deadlifts, Wall Balls and Russian Twists
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7
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"Tabata" - Echo Bike : 3 x 7 mins / 1 min
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8
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Alt EMOM 20 mins: Row Calories, Back Squats, Assault Bike Calories and AbMat Sit-ups
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9
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FT: 3x Shoulder-to-Overheads and Kettlebell Swings; Farmer Carries
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10
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Cindy
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11
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Back Squat : 3-3-3-3-3-3-3
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12
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Deadlift 5-5-3-3-1-1
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Alt EMOM 10 mins: Handstand Holds and Active Hangs
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13
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Bench Press : 5-5-5-5-5
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14
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Run : 3x 1 m , rest 1 min
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Every 1 min for 10 mins: Kettlebell Swing
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15
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Back Squat 5-5-3-3-1-1
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"FGB Style" - Row Calories, Burpee-to-6" Targets and Assault Bike Calories
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16
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Chipper: Clean & Jerks, Toes-to-bars, Dumbbell Snatches and 4 more
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17
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Deadlift : 3-3-3-3-3
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18
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Squat Snatch 3-3-3-2-2-2-1-1-1-1
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Bench Press 8-8-8
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