1/24/22- Drum Punch

AMRAP 20: 8 Single Dumbbell Devil Press (50/35) 8 Toes to Bar 250 Meter Row

Tuesday 

Macho Man On the min As long as possible 3 power cleans 3 front squats 3 jerks If you successfully reach 10 rds add 1 rep per movement each minute. Must reach 6 rounds or start over. Men 185 Women 135

Wednesday 

Barbara 5 rounds, each for time, of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest precisely three minutes between rounds.

Thursday 

EMOM x 30 O: Echo Bike 12/9 Cals E: 3-5 UB Dips + 20 DU

Friday 

Albany Hopper For time 1k row then: 5 rounds of: 21 SDHP 95/65 15 burpees 9 thrusters 95/65
Saturday  

Wallball Warm-up

Knock Out

10-9-8-7-6-5-4-3-2-1 reps of: Power Cleans (155/105) Chest to Bar Pullups Kettlebell Swings.

FEBROWARY

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