We gonna Fly

6 Rounds (3/person) *Trade Full Rounds 

250m/200m Row

10 Toes-to-Bar

5 Deadlifts

 

L1: 275/185, Unbroken Toes to Bar

L2: 185/135, Toes to Bar

L3: 155/105, K2E

L4: Ab-mat Sit-ups, HEAVY KB DL

 

(3-min Rest from the last team that finishes)

 

12-min AMRAP *Trading Mins 

50 Assault Bike Calories

30 HSPU

10 D-Ball over the shoulders

 

L1: 50 AB Calories, Deficit HSPU 4”/2”, 150/100

L2: 50 AB Calories, HSPU, 120/80

L3: 40 AB Calories, HR Push-ups, 80/60

L4: 40 AB Calories, Push-ups, 35/25

 

(3-min Rest)

 

Within 10-mins *Break up the work however

50 Synchro Wall Balls then… 

12-9-6

Hang Power Cleans

Ring Dips

 

L1: 165/115, RIng Dips, 20/14

L2: 135/95, RIng Dips, 20/14

L3: 75/55, Dips off a box, 14/12

L4: Kettlebell Swings, Dips off a box, 12/10