Daily updates

"STAY AWHILE"

For Time:
100 Double Unders

4 Rounds:
15 Burpees to plate
15 Wall Balls (20/14)

100 Double Unders

4 Rounds
15 Burpees to plate
15 Wall Balls (20/14)

100 Double Unders

"JOKER"

PART 1: "JOKER"
For Time:
1-10 Toes to Bar
10-1 Deadlifts (225/155)

Every Round Adds Up to 11 Reps

PART 2: BACK SQUATS
Back Squat for load:
#1: 5 reps @ 65% 1RM
#2: 5 reps @ 73% 1RM
#3: 5 reps @ 78% 1RM
#4: 5 reps @ 78% 1RM
#5: 5 reps @ 78% 1RM
#6: 5+ (Max reps @ 78% 1RM)

"MOVE ALONG"

AMRAP 5: Single Dumbbell Box Step-ups
AMRAP 5: Calorie Row
AMRAP 4: Single Dumbbell Devil's Press
AMRAP 4: Calorie Row
AMRAP 3: Single Dumbbell Reverse Lunges
AMRAP 3: Calorie Row
AMRAP 2: Single Dumbbell Thrusters
AMRAP 2: Calorie Row
AMRAP 1: Single Dumbbell Lateral Burpees
AMRAP 1: Calorie Row

Dumbbell: (50/35)
Box: (24”/20")

"BARNHART'S BET"

[On the 0:00]
For Time:
21 Power Cleans (115/85)
40/30 Calorie Bike Erg
21 Power Cleans (115/85)



[On the 8:00]
For Time:
15 Power Cleans (155/105)
40/30 Calorie Bike Erg
15 Power Cleans (155/105)


[On the 16:00]
For Time:
9 Power Cleans (185/135)
40/30 Calorie Bike Erg
9 Power Cleans (185/135)