NOVEMBER 28 2023
1000 M Row
50 Shoulder Press 95/65
100 Double Unders
1000 M Row
50 Dips
100 Double Unders
1000 M Row
50 Push Ups
100 Double Unders
View Past & Present workouts
1000 M Row
50 Shoulder Press 95/65
100 Double Unders
1000 M Row
50 Dips
100 Double Unders
1000 M Row
50 Push Ups
100 Double Unders
STRENGTH
Front Squat
15 Min To Establish 5 Rep Max
METCON
18 Min AMRAP
10/8 Cal Ski Erg
10 Wallballs
10 Knees to Elbow
PARTNER WOD
50 Burpee Pull Ups
50 Ground To Overhead 135/95
50 Box Overs
50 Toes to Ring
50 Cal Assault Bike
STRENGTH
Bench Press
Work Up To a Heavy Set of 5 then
5×5 at the same weight
METCON
2 Rounds
1000 M Bike Erg
100 Ft Farmer Carry 53/35
2000 M Row
200 Ft Farmer Carry 53/35
!!THANKSGIVING SCHEDULE UPDATE!!
8:00 AND 9:00 AM ONLY
EARN YOUR TURKEY WOD
100 Sit Ups
100 DB Hang Power Snatch 50/35
100 Lunges
100 Pull Ups
100 V-Ups
100 Hang Power Cleans 95/65
100 Box Jumps
100 Shoulder to Overhead 95/65
100 Russian KB Swings 53/35
100 Air Squats
*Partition As Desired
**NO, THIS IS NOT A PARTNER WOD
***WOD IS ADJUSTABLE TO ANY FITNESS LEVEL + OPTION TO MAKE IT A PARTNER WOD!
– REMINDER – THANKSGIVING DAY WILL JUST BE 9:00 AM – BRING A FRIEND!!! –
IT’S GONNA BE NASTY….
YOU’RE WELCOME.
4 Rounds
Each For Time
250 M Row
2 x 50 FT Shuttle Run
50 Double Unders
STRENGTH
Deadlift
20 Min To Establish 5 Rep Max
METCON
75 Ring Rows For Time
*5 Burpees Every Min on the Min
**Start workout with 5 Burpees
NEW SCHEDULE STARTS TODAY
24 Min AMRAP
Ascending Ladder
2,2,2,2,4,4,4,4,6,6,6,6…
Wall Balls
Push Ups
Toes To Bar
Ski Erg Cal
– POWR HOUR CLASS AT 8:00 AM –
– THANKSGIVING WE’LL HAVE A 9:00 AM EARN YOUR TURKEY CLASS –
– MENTALLY BE PREPARED –
Partner WOD
For Time
3 Rounds
400 M Run*
40 Deadlifts 225/155
*Run Done Together
3 Rounds
1000 M Row*
30 Burpee Box Jumps
*Swap Out Partners on row as desired
STRENGTH
Push Jerk
15 Min to Find 1 Rep Max
METCON
“”Cindy””
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
– STARTING MONDAY NOVEMBER 20, 2023 –
MONDAY – FRIDAY
6:00 AM CROSSFIT
7:00 AM CROSSFIT
8:00 AM CROSSFIT
—-
4:30 PM CROSSFIT
5:30 PM CROSSFIT
SATURDAY
8:00 AM WEIGHTLIFTING/OPEN GYM
9:00 CROSSFIT
SPECIALITY CLASSES
WEIGHTLIFTING
5:30 PM ON WEDNESDAY
8:00 AM ON SATURDAY
POWR HOUR
MON | WED | FRIDAY
8:00 AM
THIS IS A HIGH INTENSITY INTERVAL CLASS THAT WILL RUN AT THE SAME TIME AS THE 8:00 CROSSFIT CLASS AND WE WILL HAVE TWO COACHES. ONE FOR CROSSFIT AND ANOTHER FOR THE POWR HOUR CLASS.
50-40-30-20-10
Russian KB Swings 53/35
Double Unders
Sit Ups
STRENGTH
Weighted Walking Lunge
15 Min To Find Heavy set of 8
METCON
21-15-9
Wallballs
Ski Erg Cal
Rest 3 Min
21-15-9
Goblet Squat 50/35
Bike Erg Cal
10 Rounds
2 Muscle Ups
4 Burpees
6 Power Clean and Jerks 115/75
8 Push Ups
10 Sit Ups
30 Min AMRAP
40 Double Unders
30 FT Handstand Walk
20 Russian KB Swings 53/35
10 Box Overs
*1000 M Row at
0:00
10:00
20:00
**Substitute 50 ft Bear Crawl for Handstand Walk
For Time
Partner “”Karen””
150 Wallballs
+
Partner “”Nancy””
5 Rounds
400 M Run
15 Overhead Squats (95/65)
*One person working at a time.
Runs are done together
VETERANS DAY HERO WOD
“Bradshaw”
10 Rounds
3 HSPU
6 Deadlifts 225/155
12 Pull Ups
24 Double Unders
STRENGTH
Front Squat
15 Min To Establish 3 Rep Max
METCON
15 Min AMRAP
200 Ft Single DB Lunge 50/35
10 Burpees
20 Single DB Goblet Squat 50/35
10 Burpees
5 Rounds
1 Min Max Effort
Double Unders
Dumbbell Shoulder to Overhead 50/35
Toes to Ring
Cal Bike Erg
Rest
STRENGTH
Deadlift
20 Min to Establish 3 Rep Max
METCON
10-9-8-7-6-5-4-3-2-1
Pull Ups
Box Jumps
Cal Ski Erg
4 Rounds
500 M Row
40 Air Squats
30 Sit Ups
20 Dips
10 HSPU
Hero WOD
“Dork”
6 Rounds
60 Double Unders
30 KB Swings 53/35
15 Burpees
STRENGTH
Shoulder Press
15 Min to Establish 5 Rep Max
METCON
15 Min AMRAP
10 Clusters 95/65
20 Push Ups
For Time
100 Cal Row
100 Sit Ups
100 Box Overs
*Partition however you like
STRENGTH
Back Squat
15 Min
Every 3 Min on the Min
3 Back Squats
Add weight each time
METCON
12 Min
Max Double KB Hold 53/35*
*Each Time You Break
20 Air Squats
1 Wall Walk
Halloween WOD
-NO 6 PM CLASS-
31 Min AMRAP
31 Double Unders
31 Pull Ups
31 Box Jumps
31 Power Cleans 115/75
31 Cal Assault Bike
31 Toes to Bar
31 KB Swings 53/35
31 Hang Power Snatch 115/75
31 Burpees
31 Sit Ups
4 Rounds
Each For Time
250 M Row
24 Wallballs
24 Push Ups
24 Double DB Lunges 50/35
12 HSPU
Rest 2 Min
Partner WOD
For Time
150 Pull Ups
300 Air Squats
Switch Partners EMOM
Partner A: Pull Ups
Partner B: Air Squats
Then
2000 M Row
Alt whenever you want
STRENGTH
20 Min
Every 2 Min on the Min
1 Deadlift +
1 Power Clean + (From the ground)
2 Front Squat
Rest 4 Min
METCON
5 Rounds
60 Double Unders
30 RKB 53/35
10 Rounds
3 Burpees
6 Box Jumps
9 Push Ups
12 Sit Ups
STRENGTH
Weighted Barbell Lunge
From the Rack
15 min to Establish 10 Rep Max
(5 Each Leg)
METCON
20 Min EMOM
Min 1: 10 Thrusters 95/65
Min 2: 3 Wall Walks
Min 3: Plank
Min 4: Rest
For Time
500 M Ski Erg
4 Rounds
12 Single DB Alt Snatch 50/35
24 Sit Ups
–
1000 M Row
3 Rounds
10 Strict Pull Ups
20 Double DB Hang Power Cleans 50/35
–
2000 M Bike Erg
2 Rounds
30 Ring Rows
90 Double Unders
STRENGTH
Bench Press
15 min to Establish 5 Rep Max
METCON
12 Min AMRAP
2,4,6,8,10,…
*Burpee Broad Jump
Handstand Push Ups
Knees to Elbow
*Broad jump is 6 ft
30-minute clock
16 Min AMRAP
With a partner You Go, I Go
15 Wallballs 20/14
10/8 Cal Row
1 Rope Climb
Remaining 14 minutes
2 Rep max Front Squat
From the rack
50 Push Ups
10 DB Hang Snatch 50/35
5 Box Overs
40 Push Ups
15 DB Hang Snatch
10 Box Overs
30 Push Ups
20 DB Hang Snatch
15 Box Overs
20 Push Ups
25 DB Hang Snatch
20 Box Overs
10 Push Ups
30 DB Hang Snatch
25 Box Overs
STRENGTH
Back Squat
20 Min to Establish 12 Rep Max
METCON
Accumulate 10 Min Plank*
*30 Lunges
100 M Run
Each time you break
20 Min Cap
10 Min AMRAP
10 Power Cleans 95/65
50 Double Unders
1 Min Rest
10 Min AMRAP
250 M Row
5 Muscle Ups
1 Min Rest
10 Min AMRAP
5 Deadlifts 315/255
25 Sit Ups
STRENGTH
Push Press
15 Min to Establish 3 Rep Max
METCON
2 Rounds
20 DB Shoulder to Overhead 50/35
10 Burpees
20 DB Lunges 50/35
10 Burpees
20 Push Ups
200 M Run
40 Min EMOM
Min 1 – 15 Box Jumps
Min 2 – 15 Wall Balls
Min 3 – 20 RKB 70/53
Min 4 – 15/12 Cal Assault Bike
Min 5 – 15 T2B
4 Rounds
60 Double Unders
30 Box Overs
60 Double Unders
30 Sit Ups
60 Double Unders
30 Plate Ups 45/25
60 Double Unders
30 Dips
400 M Run
One Partner Working at a time
Run Together
STRENGTH
Deadlift
20 Min To Establish 5 Rep Max
METCON
25 Min AMRAP
Ascending Ladder
1 Back Squat (1.5x Bodyweight)
1 DB Devil Press 50/35
1 Pull Ups
2 Back Squat
2 DB Devil Press
2 Pull Ups
3 Back Squats
3 DB Devil Press
3 Pull Ups
4…
*Back Squats taken from the rack
*Strict Pull-ups
2 Rounds
250 M Row
200 M Run
500 M Air Bike
500 M Row
400 M Run
1000 M Air Bike
STRENGTH
Bench Press 4 x 8
Single Arm Landmine Press 4 x 12
Maintain weight for working sets
Superset Movements
METCON
8 Min AMRAP
20 Push Ups
10 Ski Erg Cal
Rest 2 Min
8 Min AMRAP
4 HSPU
8 Wallballs
50-40-30-20-10
Box Jumps
Russian Kettlebell Swings 53/35
Sit Ups
Double Unders
STRENGTH
Overhead Squat
15 Min to Establish 4 Rep Max
METCON
8 Rounds
6 Hang Cleans 135/95
4 Pull Ups
2 Bar Facing Burpees
PARTNER WOD
For Time
100 Single KB Lunges 53/35
100 Pull Ups
100 Goblet Squats 53/35
100 KB Swings 53/35
One Partner Working At A Time.
Partition Reps and Movements As Desired
30 Min AMRAP
50 Double Unders
40 Push Ups
30 Sit Ups
20 Push Press 95/66
10 Toes To Ring
STRENGTH
Bent Over Row
15 Min To Establish Heavy Set of 6
METCON
5 Rounds
15 Cal Assault Bike
10 Tire Flips
5 Burpee Tire Jumps
Rest 1 min Between Rounds
OPTIONAL ACCESSORY WORK
Barbell Reverse Curl 3 x 12
Wide Grip Strict Pull Ups 3 x Max Effort
Death By
Bodyweight Back Squat
Load up a Barbell with Bodyweight.
Min 1 – 1 Back Squat
Min 2 – 2 Back Squat
Min 3 – 3 Back Squat…
Keep going until you don’t complete
the squats in the min.
You can rack the bar in the min to rest.
Once you’re finished rest 4 min then
5 x 250 M Row
Rest 2 min between
Score is slowest row
STRENGTH
Seated Barbell Press
From The Rack
4 x 8
Weighted Ring Dips
4 x 6
Superset Movements
METCON
16 Min AMRAP
30 Double Unders
15 Push Ups
30 Double Unders
200 M Run
4 ROUNDS
20 DB Snatch 50/35
10 Burpees
8 Pull Ups
16 Sit Ups
6 Chest To Bar Pull Ups
12 Cal Ski Erg
4 Muscle Ups
8 Box Jumps
Partner WOD
For Time
100 Thrusters 45/35
Partner A: Thrusters
Partner B: Bottom of Squat with Barbell
150 Push Ups
Partner A: Push Ups
Partner B: Plank
200 RKB Swings 53/35
Partner A: KB Swing
Partner B: KB Hold
STRENGTH
20 Min to Establish
3 Position Power Clean*
*High Hang,Hang, Floor
METCON
15 Min AMRAP
4 Deadlifts 245/165
6 Strict Chin Ups
250 M Row
For Time
20 Cal Ski Erg
40 Overhead Lunges 45/25
20 Sit Ups
20 Cal Ski Erg
40 Overhead Lunges 45/25
20 Sit Ups
20 Cal Ski Erg
40 Overhead Lunges 45/25
20 Sit Ups
STRENGTH
Bench Press
15 Min to Establish 2 Rep Max
METCON
3 Rounds
1 Min Assault Bike
1 Min Max HSPU
1 Min Rest
1 Min Assault Bike
1 Min Max Push Ups
1 Min Rest
1 Min Max Assault Bike
1 min Max Ring Dips
1 min Rest
14 Min AMRAP
6 Hang Power Snatch 135/95
8 Burpees Over the Bar
10 Pull Ups
Rest 2 Min
14 Min AMRAP
10 Power Cleans 135/95
8 Box Jumps
6 Bar Muscle Ups
OPTIONAL ACCESSORY WORK
3x
Reverse Barbell Curl x 15
Plank x 2 Min
STRENGTH
Back Squat
Work up to a heavy set of 10 then
3 x 10
Rest 3 min between sets
METCON
“Annie/Karen” Mashup
50-40-30-20-10
Wallballs
Double Unders*
Sit ups
*RX double unders have to be unbroken
Partner WOD
2000 M Row
Partner A: Rowing
Partner B: Double KB Front Rack Hold 53/35
Then
100 Single KB Thrusters 53/35
Partner A: Thrusters
Partner B: Plank Hold
Then 800 M Run Together
10 Min EMOM
2 Hang Power Cleans
*Add Weight Each Min
**even if it’s fractional weight
Rest 2 Min
10 Min AMRAP
10 Deadlifts
10 Box Overs
Rest 2 Min
10 Min AMRAP
2,2,4,4,6,6,8,8…
Chest To Bar Pull Ups
Burpees
STRENGTH
Push Jerk From The Rack
15 Min To Find 1 Rep Max
METCON
25-20-15-10-5
Push Ups
Double Unders
Shoulder To Overhead 95/65
For Time
30 Cal Assault Bike
60 Lunges
30 Sit Ups
25 Cal Assault Bike
60 DB Goblet Squat 50/35
30 Sit Ups
20 Cal Assault Bike
60 Jumping Squats
30 Sit Ups
STRENGTH
Deadlift
15 Min To Establish 3 Rep Max
METCON
6 Rounds Each for Time
10 Cal Ski Erg
100 M Farmer Carry
10 Pull Ups
Rest 2 Min Between Rounds
“Filthy Fifty”
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbow
50 Push Presses
50 Back Extensions
50 Wallballs
50 Burpees
50 Wallballs
14 Rounds 2 Handstand Push Ups4 Burpees6 Thrusters (95/65)
STRENGTH
Superset
Barbell Bent Over Row 4×10
Barbell Curl 4 x 15
METCON
2 Rounds
800 M Run
40 DB Hang Snatch (50/35)
30 Pull Ups
10-9-8-7-6-5-4-3-2-1
Ski Erg Cal
Wall Balls
Toes To Bar
1000 m Row Buy Out
STRENGTH
Bench Press
15 Min to Establish 5 Rep Max
METCON
15 Min Max Effort
Min 1 – Double Unders
Min 2 – Push Ups
Min 3 – DB Push Press 50/35
*1 Wall Walk Every Min on the Min
5 Rounds
200 M Run
21 Sit Ups
15 Box Jumps
9 Burpees
STRENGTH
Front Squat
15 Min to Establish 3 Rep Max
METCON
Crossfit Mayhem 9/11 Fighfighter
Memorial WOD
“”343″”
20 Min AMRAP
3 Muscle Ups
4 Power Cleans (225/135)
3 Front Squats (225/135)
343 Represents the number of New
York Firefighters that perished in the
9/11 terrorist attacks.
2 Rounds
50 Double Unders
10 Pull Ups
10 Box Jumps
40 Double Unders
8 Pull Ups
8 Box Jumps
30 Double Unders
6 Pull Ups
6 Box Jumps
20 Double Unders
4 Pull Ups
4 Box Jumps
10 Double Unders
2 Pull Ups
2 Box Jumps
*Complete 50 Cal Ski Erg
Anywhere/Anytime in WOD.
You can partition calories.
12 Min AMRAP
Ascending Ladder
2,2,2,4,4,4,6,6,6,8,8,8…
Push Ups
Front Squat 95/65
Toes To Ring
Rest 2 Min
12 Min AMRAP
Ascending Ladder
2,2,2,4,4,4,6,6,6,8,8,8…
Push Press 95/65
Back Squat 95/65
Burpees Over Bar
STRENGTH
Deadlift
20 min to Establish 4 Rep Max
CONDITIONING
4 Rounds Each For Time
8 Tire Flips
16 GHD Sit Ups
24 Ring Rows
Rest 2 Min
For Time
100 m DB Suitcase Carry* 50/35
40 Box Step Ups Holding Wallball 20/16
100 m DB Suitcase Carry
100 Double Unders
400 M Run
40 Wallballs
400 M Run
40 Squats with Wallball
100 m Suitcase Carry
40 Wallball Overhead Lunges
*Suitcase carry is a single DB carry.
STRENGTH
Barbell Shoulder Press 4×8
Seated DB Lateral Raise 4×15
Work up to a heavy set then 4 sets
of 8. Supersetting after each set of
Shoulder Press with
seated DB Lateral Raise
CONDITIONING
3x
0:00-2:00 Max Distance Row
2:00-4:00 Plank
4:00-5:00 Rest
OPTIONAL ACCESSORY WORK
3 Rounds Not For Time
15 DB Skull Crushers
15 DB Hammer Curls
LABOR DAY
8:00 AND 9:00 AM CLASSES ONLY
“Barbara”
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
Rest 3 min between rounds
5 Rounds
20 Alt DB Snatch 50/35
10 Burpees
Right Into
5 Rounds
10 Pull Ups
15 Wall Balls
30 Min AMRAP
500 M Row
12 Ground To Overhead 135/95
24 Push Ups
36 Double Unders
STRENGTH
Back Rack Lunges
15 Min To Establish Heaviest set of 16
(8 each leg)
CONDITIONING
10-9-8-7-6-5-4-3-2-1
Ski Erg Cal
Barbell Thruster 45/35
FOR TIME
8 Rounds
200 M Run
8 Pull Ups
8 Box Jumps
16 RKB 53/35
ACCESSORY WORK
3 Rounds Not For Time
100 Flutter Kicks
2 Min Plank
STRENGTH
Superset*
Seated DB Shoulder Press 4×12
Matador Bar Dips 4 x 10
*Superset – Perform a set of
one exercise immediately followed by
a set of a second exercise. Rotate
between movments 4x.
CONDITIONING
20 Min EMOM
Min 1: 20 Push Ups
Min 2: 20 Sit Ups
Min 3: 10 HSPU
Min 4: 10 T2B
On a Running Clock
0:00 – 10:00
Establish Heaviest Power Clean
10:00 – 20:00
15 DB Hang Cleans 50/35
20 DB Lunges 50/35 (10 Each Leg)
30 Double Unders
20:00 – 26:00
10 Cal Assault Bike
10 Single DB Thruster 50/35
4 Rounds
25 Wall Balls
20 Med Ball Sit Ups*
15 Cal Ski Erg
10 Burpee Ball Overs
*Med Ball touches over head
out in front each rep
Crossfit Games Workout
“”Helena””
3 Rounds
400-meter run
12 bar muscle-ups
21 dumbbell snatches (50/35)
Optional Accessory Work
Bent Over Row 3 x 12
DB Pull Overs 3 x 15
For Time
30 Bench Press 95/65
100 ft KB Farmer Carry 70/53
20 Bench Press
100 ft KB Farmer Carry
10 Bench Press
100 ft Farmer Carry 70/53
Rest 2 min Then
10 Min
Max Distance on BikeErg
STRENGTH
Superset
Back Squat 4 x 8
DB Split Squat 4 x 12 Each Leg
Work up to a heavy set then perform 4 sets at that weight alternating between Back Squat and DB Split Squat
CONDITIONING
3 Rounds
45 Sec Max Effort
14 Sec Rest
Min 1: Assault Bike
Min 2: Box Overs
Min 3: Burpees
Min 4: Air Squats
30 Min AMRAP
250 M Row
12 Toes to Rings
42 Double Unders
18 Pull Ups
12 Hang Power Cleans 135/95
*800 M Run @
10:00 and 20:00 min marks
STRENGTH
Strict Press
15 Min to Establish 6 Rep Max
CONDITIONING
“”JT””
21-15-9
Handstand Push Ups
Ring Dips
Push Ups
For Time
100 m Farmer Carry
4 Rounds
20 Russian KB Swings
20 Sit Ups
100 m Farmer Carry
50 Cal Ski Erg
100 M Farmer Carry
4 Rounds
10 Toes to Bar
10 Burpees
100 m Farmer Carry
“ZEUS”
3 Rounds
30 Wallballs
30 Sumo Deadlift High Pull (75/55)
30 Box Jumps
30 Push Press (75/55)
30 Cal Row
30 Push Ups
10 Back Squats (Bodyweight)
For Time
800 M Run
Then
15 Rounds
20 Double Unders
5 Pull Ups
5 Rounds
30 Sit Ups
15 Dips
10 Cal Ski Erg
5 Deadlifts 315/225
1 Min Rest after Each Round
STRENGTH
Front Squat + Thruster
20 Min to find max
*From the Rack
CONDITIONING
20 Front Squats 95/65
400 M Run
20 Lunges 95/65
400 M Run
20 Pistols
400 M Run
20 Min AMRAP
8 Pull Ups
8 Box Jumps
8 Toes To Bar
8 Burpees
OPTIONAL ACCESSORY WORK
3 x Not For Time
12 DB Hammer Curl
15 Single Arm DB Row
24 Min AMRAP
Partner A
500 M Row
Partner B
AMRAP
4 Burpees
12 Ring Rows
16 Sit Ups
20 Double UNDERS
Partner A picks up where Partner B is on AMRAP
5 ROUNDS
20 Ring Dips
20 DB Lunges (50/35)
20 Push Ups
20 Single DB Alt Snatch (50/35)
20 Single DB Goblet Squat (50/35)
*Accumulate 1 mile run. You choose how you want to break that up.
8 Min AMRAP
25 ft Handstand Walk*
50 Sit Ups
*50 ft Bear Crawl Sub
Rest 2 Min
8 Min AMRAP
15 Cal Row
10 Box Jumps
Rest 2 Min
8 Min AMRAP
Plank Hold
*200 m Run everytime you break
STRENGTH
Pendlay Row + Weighted Pull Ups
25 Min To Establish
4 Rep Max Pendlay Row
2 Rep Max Weighted Pull Ups
If you’re still working on pull ups,
this is a great time to work on different
progressions. The idea is PUSH
YOURSELF! Even if it’s a 1 lb micro
plate you add. Do it.
CONDITIONING
12 Min AMRAP
2,2,2,4,4,4,6,6,6,8,8,8…
Ascending Ladder of
Knees to Elbow
Bar Facing Burpees
Power Cleans (115/75)
30 Cal Ski Erg Buy In
Then
40 Russian KB Swings 53/35
30 Goblet Squats
200 M Run
40 Russian KB Swings
30 Single KB Lunges
200 M Run
40 Russian KB Swings
30 Air Squats
200 m Run
40 Russian KB Swings
30 Lunges
Then
30 Cal Ski Erg Buy Out
STRENGTH
Push Press
15 Min to Establish 6 Rep Max
CONDITIONING
10 Min AMRAP
30 Double Unders
10 DB Shoulder To Overhead
OPTIONAL ACCESSORY WORK
3 Rounds Not For Time
Barbell Ab Roll Outs x 15
DB Rear Delt Fly x 20
Partner WOD
30 Min AMRAP
60 Dumbbell Snatches
60 Push Ups
60 Cal Assault Bike/Ski Erg
60 DB Thrusters
60 Burpees
400 M DB Farmer Carry