WORKOUTS

For Time 50 DB H clean and jerks 25 crunches 40 DB H clean and jerks 20 crunches 30 DB H clean and jerks 15 crunches 20 DB H clean and jerks 20 crunches 10 DB H clean and jerks 25 crunches

100 Reps Dumbbell Facing Burpees 18 Min Time CAP!

4 rounds 10 devils press 10 power cleans 10 jumping pull ups

For time 50 RKBS 400 m run 75 RKBS 400 m run 50 RKBS

21 min EMOM rotate: min 1 : 12/8 cal bike min 2: 8 burpee box jump overs Min 3: Rest

3 rounds 400 m run 30 DB Squat cleans 30 burpees

50 40 30 20 10 SIT UPS Alt shoulder taps. Rest 2:00 min 50 40 30 20 10 Double Unders//Penguin taps Russian twist.

18 Min AMRAP Run 200 Meters 20 KB Swings 15 AMSU

100 FRont Rack lunges *emom 3 burpees (Starts with burpees)