21-18-15-12-9-6-3 reps for time of:

Toes-to-bar

Wall-ball shots

100 double-unders

21 burpees

75 double-unders

15 burpees

50 double-unders

9 burpees

Grettel

10 rounds for time of:

3 clean and jerks

3 burpees over the bar

Dumbbell snatches (8 per side)
Push-ups (10)
Toes-to-bar (10)

7 Rounds

7 Rounds

Deadlifts (8)

Wall balls (12)

Hollow rocks (15)

Prowler / sled push (50 feet)

Box jumps (10)

Plank shoulder touches (20)

14 Minutes

Farmer carry* (50 feet)

Kettlebell swings (10)

Weighted sit-ups (15)

14 minutes

5 Bench Press 185 lbs

16 Bag to Shoulder

12 Weighted Situps

Friday 11.18.22 | WORKOUT OF THE DAY

Row 200 Meters / Repeat 5 times

10,8,6,4,2

Deadlift and Dumbbell Press

Row 250 Meters /Repeat 4 times