SPACE IS LIMITED!
FIRST COME, FIRST SERVED.
[PASSWORD BIRRIA]
800m run
80 air Squats
40 Burpees
600m row
60 air squats
30 Burpees
400m run
40 Air Squats
20 Burpees
200m row
20 air Squats
10 Burpees
SPACE IS LIMITED!
FIRST COME, FIRST SERVED.
[PASSWORD BIRRIA]
4sets every 2 min
:15 sec max cal bike
:15 sec transition
@ :30 sec mari max unbroken Strict Pull ups
Score is total cal and pull ups combined
12min Ladder
5-10-15-20-25-30-35….
Push ups
*after every set
20 sit ups
100m run
4 Rounds
400m run
8 P. Snatches 135/95
16 Box Jumps 24/20
4min amrap teams of 2
Buy in: 40 cal Bike
Max Syncro burpees
1min rest
4min amrap teams of 2
Buy in: 150 Dubz
Max Syncro push up’s
1min rest
4min amrap teams of 2
Buy in: 40 cal row
Max Syncro Air squats
1min rest
4min amrap teams of 2
Buy in: 400m run
Max KBS 24/16
1min rest
4min amrap teams of 2
Buy in: 20 Burpee Box jump overs
Max Syncro lunges
1min rest
4min amrap teams of 2
Buy in: 50 Syncro V-ups
Max squat jumps
1min rest
25’ EMOM
A- Max shuttle runs
B- Max push ups
C- Max DB squats
D- Max cal ski
E- rest
For time
800m run
15 Squat Cleans 155/105
50 Pull Ups
15 Squat Cleans 155/105
800m run
4 rounds
5 Strict T2B
20 hollow rocks
10min Ladder
1-2-3-4-5-6-7-8-9….
S2OH 135/95
30 Dubz after every set
1200m run
30 kbs
25 burpees
20 t2b
800m run
30 kbs
25 burpees to target
20 t2b
400m run
30 kbs
25 burpees box jump over
20 t2b
Every 6’ for 24’
500m row
40 wall balls
30 v-ups
8 sets
2min amrap – 1min rest
10 deadlifts 185/125- RX+ 225/155
30 lunges
Remaining Time max Bar Hopping Burpees
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