Rx

Monday

8 mins to find a heavy 3 rep thruster from the rack
** Rest 2 mins **
EMOM 5
3 [email protected]% of the above number you hit.

8 Rounds for time (15 min cap)
8 Thrusters, 95/65
1 Rope Climb/2 rope get ups

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Rx

Monday

Every 2:30 for 5 rounds
5-6 Back [email protected]%

5 Rounds for Time
50m HEAVY Sled Push
15/12 Calorie Assault Bike
12 Double DB Hang Clean and Jerks, 50’s/35’s

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Rx

Monday

For Completion (10 min cap)
350ft Double DB Front Rack Walking Lunges, 50’s/35’s 

5 Rounds for time (25 min cap)
20 Thrusters, 75/55
1 Rope Climb
20 Box Jump Overs, 24/20
1 Rope Climb
20 Slam Balls
1 Rope Climb

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Rx

Monday

EMOM x 32
M1: 14/11 Calorie Row
M2: 8 Burpee Box Jump Overs 24/20
M3: 12/9 Cal Assault Bike
M4: 2 Rope Climbs or 4 rope get ups

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Rx

Monday

“The Seven”
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters, 135/95
7 Knees to Elbows or Toes to Bar
7 Deadlifts, 245/165
7 Burpees
7 Kettlebell swings, 72/53

7 Pull-UpsAlso known as “The CIA Seven”, the workout is named in honor of seven CIA officers who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009

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