WORKOUT

Warm-Up

3 Rounds2:00 Cardio15 KB Swings10 Burpees Conditioning30 Min AMRAPTeam of Two5 Deadlifts (185/135)10 Cal Row5 Deadlifts30 Double Unders or 7 BurpeesAlternate Rounds

Warm-Up

15 min Stretch and Cardio Strength12 min EMOM3 Push Press ConditioningTeam of 3100 Cal RE Bike (switch every 30 sec)100 Wall Balls (ball cannot touch the floor)100 Pull-Ups100 Cal RE Bike100 Wall Balls

Every 5:00 For 40:00Row 250m15 Push-UpsRun 200m20 Sit-Ups

Team of Two

Row 3000m200 Power Cleans (95/65)BikeErg 6000mSwitch Every 3:00

39 min AMRAPTeam of Two39 Cal Row39 Walking Lunges (KB 55/35)39 Deadlifts (115/85)39 Box Jumps400m Run (100 m relay)

75 Wall BallsEvery time you break 20 Double Unders75 Thrusters 95/65Every time you break 3 Burpees

Team of Two

Deck of CardsHearts = Burpees Over BarDiamonds = DB Snatches (55/35)Spades = Hang Cleans (95/65)Clubs = Cal Row Aces = 15 RepsKings Queens Jacks = 12 RepsJokers = 75/60 Cal RE BikeAlternating cards