FUNday

In TEAMS of 2…

Buy IN: 30 4count Flutter Kicks

AMRAP in 20min of:

 10 Wallballs

   5 Devil Presses

 20 Russian Twist

 20 Bar-Over-Hops

 10 Hang Cleans

 

Cash OUT: 30 4count Flutter Kicks

1* Team member working at a time

Alternate after each movement 

Thursday

The Bella Complex Challenge

Heaviest Load for Unbroken Complex:

 1 Clean

 1 Shoulder-2-Overhead

 1 Front Squat

 1 Shoulder-2-Overhead

Wednesday

“Annie”

50-40-30-20-10 Reps for TIME:

 Double Unders

 Sit-UPs

Tuesday

E2MOM for 20min Complete:

  5 Decline Bench Presses

10 Supine Ring Rows

Alternate b/n movements every 2min

5 Sets of each Movement 

Plank Ladder

Monday

21-15-9 Reps for TIME:

 DB Thrusters 

 DB Snatches

Rest as needed, then…

4 Rounds:

 10 GHD Situps 

:45 Bar Hang

 Max Ring Hold

Former Georgia police officer dead after saving 5 in beach rip current

FUNday

In TEAMs of 2…

Alternate after every movement 

10 Rounds for TIME of: 

 10 Box Jumps

 20 Russian Twist 

 10 Dips

 10 Snatches

 10 Burpees

 20 Bar-Over-Hops

 10 1arm KB Thrusters

Thursday

EMOM for 20min:

:20 Handstand Hold

 10 Tricep Kickbacks

 25 Double-Unders

 10 Pistols

 20 Hollow Rocks