For Time:
21/15 Calorie Assault Bike, 5 Sandbag Cleans
Rest 1:00
18/13 Calorie Assault Bike, 5 Sandbag Cleans
Rest 1:00
15/11 Calorie Assault Bike, 5 Sandbag Cleans
Rest 1:00
12/9 Calorie Assault Bike, 5 Sandbag Cleans
Sandbag 45/30kg
BANK HOLIDAY MURPH
Murph
1 mile Run
100 Pull Ups
200 Press Ups
300 Squats
1 mile Run
Wearing a 10/7kg weighted vest
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BIKE!!!
8 rounds for cals
1 min on
2 min off
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3 x 3 MIN ROUNDS
3 x 3 minute rounds
200m Run
AMRAP
8 Power Snatches
6 OHS
4 Pull Ups
42.5/30kg
Rest 3 minutes between rounds.
STRENGTH
Deadlift
5-3-3-1-1-1
Post heaviest 1 rep in comments.
FOR TIME
21-15-9
C&J 42.5/30kg
9-12-15
Pull Ups
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3 ROUNDS
3 ROUNDS
30/20 Cals Bike
15 Russian Swings
10 Goblet Squats
32/24kg
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