3 rounds for time with a partner:
400-m DB farmers carry 50/35
25 GHD sit-ups
25 double-DB Russian swings
– Break up the carries as desired.
– One partner performs the GHD sit-ups, and the other performs the Russian dumbbell swings; then, switch
”Cindy”
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
For time:
40-cal row
200 double-unders
40-cal row
2 rounds for time:
1,600-m run
15 deadlifts 315/225
5 rounds for time:
15 box jumps 30/25
15 bench presses 135/95
75-50-25 reps for time:
Wall-ball shots 20/14
AbMat sit-ups
Calorie row
– Women bike 60-40-20 calories.
AMRAP 15:
3-6-9-12…
Chest-to-bar pull-ups
– Row 12/15 calories after each round.
AMRAP 20 with a partner:
400-m run
Handstand walk (100 ft)
100 walking lunges
– Run together.
– Split the handstand walk evenly (50 ft each)
– Share the lunges as desired.
”Nasty girls”
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans 135/95
** No 6:30 pm class tonight.
5 rounds for time:
:30 L-sit
18/14 cal row
10 DB burpees 50/35
– Rest 2:00 between rounds.
– Use two dumbbells.