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Masters

Teens 16-17 AMRAP 3-3-3-4 Minutes 100 Double Unders 100’ Handstand Walk Max Rope Climbs -Rest 1 minute after each AMRAP-

3 Rounds: 15/12 Calorie Standing Bike Erg 12 Dumbbell Deadlifts (2x50/35) 9 Dumbbell Hang Power Cleans (2x50/35) 6 Dumbbell Shoulder to Overhead (2x50/35) -Rest 5 min- For time: 45/36 cal Standing Bike Erg 36 Dumbbell Deadlifts (2x50/35) 27 Dumbbell Hang Power Clean (2x50/35) 18 Dumbbell Shoulder to Overhead (2x50/35)

Masters 35-44 4 Sets (1 set every 2 minute) 2 Rope Climbs 6 Wall Walks Max effort Strict Ring Dips -rest 1 minute between sets- *Score is number of Strict Ring Dips

For Time 30/20 Calorie Row 80’ Handstand Walk 30/20 Calorie Row 40’ Handstand Walk -at the 6 minute mark- 5 sets (1 set every 2 minutes) 20/15 Calorie Row 40’ Handstand Walk

Masters 35-44 3 rounds 1000m Bike Erg (OR 500m Row) 5 Squat Snatches (155/105) -rest 1:1- 3 rounds 1000m Bike Erg (OR 500m Row) 5 Squat Cleans (185/125)

3 sets 300m run (together) 60/48 Calorie Bike Erg (OR Ski OR Row) (split as needed) 300m run (together) 100’ Handstand walk (split as needed) -Rest 3 minutes between sets-

Teens 16-17 150 Heavy Double Unders (each, at the same time) 75 Synchro Wall Balls (30/20) -rest 5 minutes- 150 Double Unders (each, at the same time) 75 Synchro Wall Balls (20/14) Teens 14-15 120 Heavy Double Unders (each, at the same time) 60 Synchro Wall Balls (30/20) -rest

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Saturday:
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