Wednesday, May 17
5 Rounds, 15 minutes
Strict Press x 8
Front rack Rev Lunge Step x 6/6
Rest 3 minutes, then
Every 3:00 for 15 minutes
Thruster x 5, 6, 8, 11, 15
Burpee x 15
BF Sit Up x 15
Friday, May 19
For Time, 25-minute cap
Buy in – 800 m run, bike or row
Then 3 Rounds:
Renegade Row w/push up x 10
DB snatch x 20
Pull up x 10
Plank: 1 minute
Buy out – 800 m
Sunday, May 21
EMOM x 14
1- Row or bike for calories going up by 2 each round
2- Active recovery row or bike for at least half the calories of prior minute
Rest, 5 minutes, optional core activities
EMOM x 14
1- Row or bike highest calories reached in first round
1- Active recovery row or bike for at least half the calories of prior minute