05 11 23

A. FT, T(2):50 Cal Echo Bike (1PW)40 Box Jumps (1PW)30 Synchro DB Snatch20 Synchro Burpees100 Cal C2 Bike (1PW)20 Synchro Burpees 30 Synchro DB Snatch 40 Box Jumps50 Cal Echo Bike B. 3 sets:15 Weighted HKR or 0:30 Weighted hollow

05 10 23

A. q(3:00) x 6 sPress 7-5-5-3-3-1 *70,75,80,85,85,90% of 1RM B. FT [20] “Angie” 100 Pull-ups or 50 sPU 100 Push-ups 100 ABMSU 100 Air Squats *Optional: Partition as needed: 2 Rds: 50 reps each rd (25 sPU)5 Rds: 20 reps