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4
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3 RFT: Handstand Push-ups, Box Jump Overs, Burpees and 550 m
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FT: 800 m; 3x Russian Kettlebell Swings and Ring Rows; 800 m; 3x...
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5
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AMRAP 12 mins: Deadlifts, Pull-ups and Wall Balls
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9
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5 RFT: Rope Climbs, Toes-to-bars and Double Unders
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10
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Back Squat 8-7-6-5
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4 RFT: Single Arm Dumbbell Push Press, Hollow Body Rocks and Dumbbell Front Rack Walking Lunges
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AMRAP 10 mins: Handstand Push-ups, Alternating Barbell Front Rack Walking Lunges and Row Calories
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12
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"Tabata" - Assault Bike Calories : 5 x 30 secs / 1:30
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AMRAP 22 mins: Double Unders, Overhead Carries, Push-ups and 800 m
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FT: Squat Cleans
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16
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AMRAP 12 mins: Alternating Dumbbell Snatches, Wall Balls and Medicine Ball Runs
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17
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Front Squat : 5-5-5-5-5
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Chipper: V-ups, Burpees, Kettlebell Swings and 2 more
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