"Oscar the Grouch "

-LEVEL 3 -
Teams of 2

5 sets: (each/1:1)

15/12 Calorie Row

4 Sandbag Cleans (or Power Clean)

12/10 Calorie Row

3 Sandbag Cleans (or Power Clean)

9/8 Calorie Row

2 Sandbag Cleans (Or Power Clean) 

"Elmo"

-LEVEL 3 -
3 Rounds

30 Dumbbell Bench Press 

30 Toes to Ring (or Toes to Bar) 

​

-Mini Pump-

Glutes & Shoulders

"Snow White"

-LEVEL 3 -

 12:00 AMRAP

50 Double Unders

5-10-15-20-25. . .

Toes to Bar

 

- Accessory -

Shoulder Press & Weighted

Hip Thrusts 

-Strength -

Front Squat & Weighted Chin-ups

​

"Grumpy"

-LEVEL 3 -

 2 Sets

21-15-9

Kettlebell Front Squat 

18-12-6

Echo Bike

"Doc"

-LEVEL 3 -
5 sets (1 set every 4 minutes)

15/12 Calorie Row

12 Burpee Over Rower

9 Double Dumbbell Ground to Overhead

 

- Accessory -

GHD Hip Extension & Bottom-Up Single Arm Standing KB Press

-Strength -

Tempo Bench Press & Box Jumps

 

-LEVEL 3 -

"The Huntsman"

50-40-30-20-10

Jumping Split Lunges

Abmat Sit-ups

-Strength -
Dead Stop Deadlifts & Handstand Push-ups

​

"Happy & Dopey"

-LEVEL 3 -

Teams of 2

15:00 AMRAP

1000m Partner Run

Max rounds in the time remaining:

10 Synchro Pull Ups

10 Alternating Box Jumps 

15 Synchro Wall Balls

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

6:30pm Skill & Sweat Class

Handstand Walking

-----------------------

Sweat:

EMOM 16:00

1. 45 sec Wall climbs

2: 45 sec LOW Sled Push

3: 20 Pistols

4: 30 Battle Rope hits

"The Evil Queen"

-LEVEL 3 -
Teams of 2

120/90 Calorie Row

30 Power Snatch

100/80 Calorie Row

45 Shoulder to Overhead

80/65 Calorie Row

60 Bar Facing Burpees 

"Prince Florian"

-LEVEL 3 -
15:00 AMRAP

 10/8 Calorie Assault Bike

10 Kettlebell Goblet Squats 

10 Kettlebell Swings