In teams of 3, AMRAP in 15 minutes of: 12/9 Calories of Assault Bike 12 Single-Arm Dumbbell Push Presses Front-Racked Double Kettlebell Hold
Complete as many rounds as possible in 20 mins of: 400 m run30 Russian Kettlebell Swings20 Wall Balls
2 person groups;Complete as many rounds as possible in 20 mins of: Run 400 m 10 Banded Good Mornings 10 Air Squats
AMRAP 5 minutes:5 Dumbbell Box Step-Overs10 Burpees Rest 2 minutes, once the clock reaches 7 minutes:5 Devil’s Presses15 Air Squats
A. 3 rounds for quality100′ heavy sandbag bear hug carry50′ walking lunge50′ bear crawl B. AMRAP 5 min2 RKBS, 2 Burpees4 RKBS, 4 Burpees…
Amrap 6 minutes2 alternating dumbbell snatches2 handstand pushups4-4, 6-6, 8-8…etc.