December 2023

For max calories:

In 6 Minutes Complete
30 Wall Ball Shots 20/14# 10/9’ MRX 14/10# 10/9’
30 Back Squats 115/80# Rx+135/95# MRX 95/65#
Then AMRAP
Calories on Rower

Rest 2 Minutes

In 6 Minutes Complete
30 Wall Ball Shots
30 Front Squats 95/65# Rx+115/80# MRX 75/55#
Then AMRAP
Calories on Rower

Rest 2 Minutes

In 6 Minutes Complete
30 Wall Ball Shots
30 Overhead Squats 75/55# Rx+95/65# MRX 55/45#
Then AMRAP
Calories on Rower

*Athletes choice on order of AMRAP’s.

For time: 
21 Chest-to-bar pull-ups MRX Pull-ups
63 Double-unders MRX Heavy rope singles
15 Chest-to-bar pull-ups
45 Double-unders
9 Chest-to-bar pull-ups
27 Double-unders

3 Rounds for time of: 
400 Meter run
21 Dumbbell Deadlifts 45/30#DB’s Rx+50/35# MRX40/25#DB’s
15 Hang Cleans
9 Thrusters
Compare to February 17, 2009.

Rest day