“Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
1. Alternating On the Minute x 10 (5 Rounds):
Even Minutes: 1 Bar Muscle-ups, 2 Toes to Bar, 1 Bar Muscle-up, 2 Toes to Bar, 1 Bar Muscle-up
Odd Minutes: 6 Dumbbell Power Snatches (100/70)
2. Deadlift
Build to Heavy Set of 10
3. ”Captain Insano”
3 Rounds For Time:
20 Deadlifts (245/165)
15/10 Calorie Assault Bike
20 Hang Dumbbell Reverse Lunges (60’s/40’s)
15/10 Calorie Assault Bike
18 Min. Amrap;:
15 KB Swings
15 Goblet Squats
15 KB Deadlifts
30 Abmat Situps
