Friday, August 29th

*Holiday schedule.  Regular Class on Saturday, except there will be no Yoga this weekend.  Monday will be 9:30a-11:30am Open Gym.

F.Y.F

WU: Dynamic & Banded Hip/Hamstring

WOD:
AMRAP - 30 mins
Row x 250m
Burpees x 20
Deadlift x 15 (165/105)
Box Jump x 10 (30/24)
Hang Power Clean x 5 (165/105)

Cash Out:
Dubs x 300


Thursday, August 28th

 

*Holiday schedule.  Regular Class on Saturday, except there will be no Yoga this weekend.  Monday will be 9:30a-11:30am Open Gym.

WU:
3 Rounds
Goblet Squat Hold x 1 min
Handstand work x 1 min
Pull-ups x 5

Strength:
a) HBBS 5 x 3 @ 85%
b) Heavy DB Lunges 5 x 5/leg
c) Pull-ups 5 x ME

WOD:
21-18-15-12-9-6-3
Wall Balls (20/14)
DB Push Press (35/20)

Cash Out:
300 FLR
Each time you break, add :05 to total working time!

 


Wednesday, August 27th

 

*Tonight we begin offering our traditional martial arts class.  No prior experience or ability is needed to attend, and you may begin at any time.  Class will run on Wed. evenings from 7:30pm - ~9pm, and Saturday mornings from 7:30a-9a.  Cost to members will be $70/mo.  More details will be available on our new website soon.

D.O.W.

a) Dynamic warm-up & stretch

b) 5 x Complex (2 sets @ 40%, 2 @ 50%, 1 @ 60%)
Power Snatch + OHS + Snatch (Full)

c) 5 x Snatch Segment Pull (1",knee, hip, finish) + 1 Snatch (Full)
Perform the segmented pull then a TNG (touch & go) Snatch 
use 75% 1RM.  You can see a video here.

WOD - 10 min AMRAP (WOD will begin 15 mins before end of class)
Hang Snatch x 2 (135/95)
Pistols x 4
Barbell Burpees x 6
Situps x 8

 


Tuesday, August 26th

 

YOGA - 8:45pm tonight.

WU:
Work on Dubs for 5 mins
Shoulder Mobility Drills - Banded

Strength:
:30/:15h/:15r - 10 Rounds - alternate movements
a) Push Press x ME @ 95/65 with :15 OH Hod + :15 Rest/rotation
b) Strict Pull-ups x ME + :15 Hold + :15 rest/rotation
*If you drop the bar or fail to hold entire :15 hold during (a) you must perform 3 x burpees and continue. If you come off the bar during the (b), then you must remain in plank hold for the balance of that minute including rest period.

WOD:
12 min cap to complete as much as possible:
Row x 1600m
KB Swing (55/35) x 40-30-20-10
PushUps x 40-30-20-10
Score is completed reps or time if you finish.

Cash Out:
Plank x 2 min (Center & ea side)

 


Monday, August 25th

 

*Don't forget about the 6pm class.  Please stay out of the way when you arrive, and not hang out at the white board.  Allow those that are working out to have space and the coaches attention.

WU:
Run x 200m
Wall Squat x 10
Goblet Squat x 15 (3 sec down + 3 sec hold in bottom)
Jumping Split Lunge x 20

Strength:
a) Pause Squats LBBS 4 x 4 - 3 sec hold @ 70%
b) Weighted Box Jumps 4 x 5

WOD:
Run x 600m
Hang Squat Clean x 20 (155/105)
Run x 400m
HSC x 15 
Run x 200m
HSC x 10

Cash Out:
Sprint 5 x 300m
Rest 1:1

 


Friday, August 15th

 

F.Y.F.

WU:
Dynamic & Stretch

WOD:
3 Rounds for time
Run x 600m
Power Snatch x 25 (75/45)
Situps x 20
Ring Dips x 15
HS Walk x 10m
Muscle Up x 5

Cash Out:
Row x 2000m for time!

 


Thursday, August 14th

 

WU:
3 Rounds
Goblet Squat x 10
Goblet Squat Hold x :30
Inchworm x 5
Pull-up x 5

Strength:
a) HBBS 5 x 4 @ 80%
b) Heavy Barbell Rows 5 x 6
c) L-Hang 5 x :20

WOD:
Dubs x 50
Burpee Pull-Ups x 9
Dubs x 50 
Burpee Pull-Ups x 15
Dubs x 50
Burpee Pull-Ups x 21
Dubs x 50

Cash Out:
Mountain Climbers x 100 (2ct)
Pushups x 50
Ring Dips x 25

 


Wednesday, August 13th

 

WU:
Run x 300m
Burgener W.U. x 10 (45/15)

PW:
E2MOM - 10 mins (5 rds)
Run x 100m (corner)
KB Swings x  12 (55/35)

WOD:
AMRAP - 16 mins
Run x 200m
Box Jump x 15 (30/24)
T2B x 10
Power Clean x 5 (185/135)

Cash Out:
TGU x 30 (25/15)

 

 


Tuesday, August 12th

 

*No Yoga Tonight

WU:
Coaches Choice & 
Banded Shoulder W.U.

Strength:
Strict Press + Push Press 5 x 2+4 @ 65% 1RM
Weighted Pull-Ups 5 x 5 + 2 x Muscle Up

WOD:
Row x 1000m
Pistols x 50
Deficit HSPU x 30 (45# Plates)

Cash Out:
300 Ring Support
5 x Strict PullUps each broken set

 


Monday, August 11th

 

**There will be no Yoga this week.  We will resume the week of 8/18 with Yoga classes!  If you taking part in Yoga, please message me so that I can add to your membership.  

WU:
3 Rounds
Squat x 5
Squat Hold x 1 min
HS Walk/hold x :30
Pull-Ups x 5

Strength:
LBBS 4 x 5 - 3 sec pause @ 60% 1RM
Bulgarian Split Squats 4 x 4/leg (Use DB's)

WOD
Partner:
1:10:1
Wall Balls (20/14)
Burpee Box Jumps (20")
One Works at a time. Split reps any way you want between partners.

Cash Out:
hollow Rocks x 100
Plank x 3 mins

 


Friday, August 8th

 

OPEN GYM

or

F.Y.F.

Row x 2000m for time
then,
10,9,8...1 Power Snatch (75/45)
1,2,3...10 OHS (75/45)
then,
10:1
10 x Burpee
15m Duck Walk
15m Bear Crawl
9 x Burpee
15m Duck Walk
15m Bear Crawl
8 x Burpee
15m Duck Walk
15m Bear Crawl...
Continue same order down to 1 x burpee.

 


Thursday, August 7th

 

**No 7:30pm Class this evening.  Yoga class @ 8pm-9pm tonight. Saturday and Sunday, Yoga @ 11am.

WU:
Coaches Choice - Squats & Shoulders

Strength:
Front Squat 6 x 5 @ 75%
Romanian Deadlift 6 x 5 @ ~40% DL 1RM

WOD:
AMRAP - 8 mins
Hang Squat Clean x 3 (115/75)
Dubs x 5,10,15,20,25...
- perform 3 x HSC, then 5 x dubs, then 3 x HSC, 10 x dubs, 3 HSC, 15 dubs. Continue as far as you can, increasing the # of double unders by 5 ea set for 8 mins.  Score is number of double unders completed.

Cash out:
Mobility - Hams/quads!!!
Hollow Rock x 100
Side Plank x 2 min/side

 


Wednesday, August 6th

 

WU:
Dynamic

Strength/Skill:
a) DB Rows (heavy) 5 x 8/arm
b) KB Snatch 5 x 6/arm (55/35)

WOD:
4 Rounds of :45 work/:15 rest
Slam Balls (50/20)
Box Jump Overs (20")
Row - Calories
Rotate exercise each minute! Score is lowest rep count for any given round.

Cash out:
Ring Support x 300s
5 x Ring Dips, each broken set!

 


Tuesday, August 5th

 

*Yoga Class this evening 9pm at CrossFit Roughnecks. Bring a towel,mat,block, etc... if you have them for the class.

D.O.W.

a) 3 x BB Complex (65/45)
Deadlift x 5 + Power Clean x 5 + Push Press x 5 + Hang Clean (Full) x 5 + Pull-ups x 5

1b) Strict Press 4 x ME @ 115/75
2b) 3 - Position Cleans + 1 Jerk (final clean) @ 50%, 60%, 70%, 80%
(Floor - Hang - Mid Hang)

c) Clean & Jerk (full)
5 x 1 TNG @ 85%

d) AMRAP - 8 mins (begins 10 mins before end of class)
KB Swings x 3,6,9...
Pull-Ups x 3,6,9...
T2B x 3,6,9...

Cash out:
300 FLR
:10 HS Hold each broken set!


Monday, August 4th

 

* Schedule & Class Updates
- Don't forget about the 6pm class tonight
- This week we start up Yoga.  First class is tomorrow evening at 9pm.  Message/email me if you wish to add to your membership.
- New change to OnRamp. The course will now be a recurring class during the week on Mon,Tue, and Thursday.  More info to come.
- Additional classes in the works and will be coming out this week or next.

WU:
Run x 300m
Squat/Lunge x 20
Pushups x 20
Pull-up x 10 (Strict)

Strength:
a) LBBS 4 x 5 with 5 sec Pause each rep in bottom @ 55% 1RM

b) Pendlay Rows 4 x 8

WOD:
14 min Running Clock
Run x 1 mile (1600m)
Then:
AMRAP with remaining time!
Burpee Broad Jump x gym
Lunge x gym

Cash Out:
Strict/Dead Hang Pull-ups x 60

 


Friday, August 1st

 

F.Y.F.

WU:
BB Complex (45/35)
6xDeadlift + 6x High Pull + 6x Hang Clean + 6xFront Squat + 6x Strict Press + 6x Front Rack Lunge/leg + 6x Alternating Jerk

Strength:
20 mins to work to heavy:
a) Hang Power Clean + Power Clean & Jerk - TNG
b) Must accumulate 60 sit-ups during breaks. Any combo of sets as long as you complete the reps.

WOD:
Rowing "Grace"
Row x 800m
C&J x 10 (135/95)
Row x 600m
C&J x 10
Row x 400m
C&J x 10

Cash Out:
Elevated Push-Ups x 100 (Strict, no worming)

 


Thursday, July 31st

 

WU:
Wall Squat x 10
Jumping Air squat x 20
Lunge x 30
Squat Hold x 1 min

Strength:
a) HBBS 6 x 5 @ 75% 1RM
b) Weighted Lunge 6 x 6 (3r/3l) Heavy
c) Rope Climb 6 x 2 (Bring Tall Socks)

WOD:
For time!
Wall Balls x 100
*Each broken set, you must Run x 150m & add an additional 5 wall balls to your count!

Cash Out:
Sprint/Jog 1500m. Alternate sides of the block with 90% sprint, and 50% effort jog.  Goal is to keep moving!

 


Wednesday, July 30th

 

WU:
2 Rounds
High Knees x 30
Jumping Jacks x 30
Bear Crawl x gym

Midline:
TGU 4 x 6 (3r/3l)
Atomic Situps 4 x 8 (25/15)
L-Sit 4 x :20 sec

WOD:

1) EMOM - 6 mins
SDHP x 10 (95/65), then ME Dubs with balance of each minute

rest x 1 min

2) EMOM - 6 mins
Hang Power Snatch x 10 (95/65), then ME dubs with Balance of each minute

Cash Out:
HS Walk x 100' - each time you fall, reset 5' behind last walk.



Tuesday, July 29th

 

*Happy Bday Levi!!!!

** Best of Luck to Andrew N. as he moves on to bigger and better things in Dallas.  You have been a loyal member for many years, and we will certainly miss you!

WU:
Row x 1000m

Strength/Skill:
a) 5 x 5 Strict Press + 3 Push Press + 1 Jerk @ 60% 1RM
b) 5 x 4 Ring Muscle Up + 1 additional Ring Dip after each M.U.

WOD:
Row x 60 calories
Burpees x 50
OH Walking Lunges x 40 (35/15)
Pull-Ups x 30
Deadlifts x 20 (255/165)
T2B x 10

Cash Out:
Mobility
300 FLR

 


Monday, July28th

 

* Don't forget about the 6pm class on Mondays!

WU:
Wall Squat x 5
Air Squat x 10
Goblet Squat x 15
Goblet Squat Hold x 1 min
Spider man pushup x 10

Strength
*Today we begin our next squat cycle.  There will be some new movements as we will be focused on creating power and an explosive squat. There will be modifications for all exercises, so please listen to your coaches so we can minimize any flaws in technique.

Low Bar BS
4 x 5 @ 50%1RM with 5 sec hold at the bottom of each squat.
*Emphasis is on driving out of the hole with maximum effort on each lift.  
Weighted Box Jumps (Do not Rebound! Jump up, step down)
4 x 5 (20" box) with 2-DB's/KB's.  
*If you are not comfortable with box jumps or consistent with them, then you will perform weighted jumps

WOD:

12 min AMRAP
Run x 100m
Bear Crawl x gym
T2B x 8
Deficit HSPU x 4 (45# plates)

 


Friday, July 25th

 

OPEN GYM

-or-

My Bday Wod

Run x 300m
then 3 rounds of
Pushups x 33
Squats x 33
KB Swings x 33 (55/35)
Run x 300m

 


Thursday, July 24th

 

*Tomorrow will be an Open Gym format!

WU:
Row x 750m
Push ups x 25
Lunge/Pistol/SLDL x 20m

Strength:
Tempo Deadlifts 5 x 3 (225/135) 30X2
Muscle Ups 5 x 3 + 1 additional dip

WOD:
Tabata
DB Push Press - rest in OH position (35/20)
Russian KB Swings - rest in bottom of Squat w/ KB (55/35)
V-ups - rest in seated pike postion

Cash out:
300 FLR

 


Wednesday, July 23rd

 

WU:
Burpee x 20
PVC Pass Through x 10
PVC OHS x 20
PVC Good Morning x 10

D.O.W.

a) 3 x Complex (45/35)
SG DL x 5 + Hang High Pull x 5 + Hang Muscle Snatch x 5 + OHS x 5 with 3 sec pause at bottom of squat.

b)Complex + OHS - use OHS 1RM %.  Perform both snatches prior to doing your set of OHS.
Power Snatch + Hang Power Snatch + OHS @ 1 x 5 @ 50% 1RM
Power Snatch + Hang Power Snatch + OHS @ 1 x 5 @ 60%
Power Snatch + Hang Power Snatch + OHS @ 1 x 3 @ 70%
Power Snatch + Hang Power Snatch + OHS @ 1 x 3 @ 75%

WOD - will begin 15 mins before end of class!
Row x 1000m
Hang Power Snatch x 50 (75/45)
Burpees x 25
*Every time you put the bar down during the Snatch, you must perform 5 x OHS before beginning rep count of HPS!

 

 


Tuesday, July 22nd

 

WU:
Run x 300m
Bear crawl x gym
Spiderman Push Up x gym

Strength:
a) Pendlay Row 5 x 8 (Heavy as possible)
b) T2B 5 x 6 (strict, no kipping)

WOD:
Run x 800m
then:
10,9,8…1
OH Box Step Ups 20" (35/15)
Pull-Ups (Strict, no kipping)
then:
Run x 800m

Cash Out:
Plank Hold x 2 min
L & R Side Plank x 2 min/ea
Wall Sit x 2 min

 


Monday, July 21st

 

WU:
Wall squat x 5
Air Squat x 10
Jumping Squat x 10
Lunge x 10
Jump Lunge x 10

Strength:
a) EMOM - 5 mins
Burpees x 5
Hang Squat clean x 5 (135/95)
Rest 2 mins
b) EMOM - 5 Mins
Push Press x 5 (135/95)
Front Rack Lunge x 6 (3r/3l)

WOD:
10 min running clock
Dubs x 100 (Scaled/working x 50)
Then:
AMRAP with remaining time
Thruster x 10 (95/65)
BB Burpee x 10

Cash Out:
Situps x 100
Pushups x 100

 


Friday, July 18th

 

*9am Saturday Class Only this weekend.  No OnRamp! Come out to CF North Houston to show your support for your coaches and fellow Roughnecks, as they compete in the Downtown Throwdown!

OPEN GYM

-or-

F.Y.F.

Wall Balls x 150
EMOM Clean (Full) & Jerk x 1 (185/115)

rest x 5mins

Muscle Ups x 20 (C2B Pull-ups x 40)
EMOM Snatch (Full) x 1 (155/95)

rest x 5mins

Row x 2000m (Pace: 7:10/8:20)
Every second over above pace must be completed as burpee pull-ups

-or-

Work on any movement, strength, skill, wod of your choice!!!

 


Thursday, July 17th

 

*9am Saturday Class Only this weekend.  No OnRamp! Come out to CF North Houston to show your support for your coaches and fellow Roughnecks, as they compete in the Downtown Throwdown!

WU:

High Knees x 15
Jumping Jacks x 15
Lunge x 10
Squat Hold x 1 min

PW:
EMOM - 10 mins
Pistols x 4 + Burpees x 8

WOD:
3 Rounds
Pull-Ups x 15
DB Push Press x 20 (35/20)
Situps x 25
Walking Lunge x 60m

Cash Out:
HS Walk x 100'

 


Wednesday, July 16th

 

**This Saturday, we will only be open for the 9am class.  Your coaches, and fellow athletes are competing in the Downtown Throwdown.  It will be at CF North Houston starting at 8am.  Come out and support your club as Coach Clay, Coach Alex, Coach Erin, Sally, and Levi compete.

WU:
PVC Pass Through x 20
PVC OHS x 20
PVC Lunge & Twist x 20
PVC Good Morning x 10
Inch Worm x 10

Strength:
Deadlifts 5 x 5-8 Unbroken Sets ONLY @ 225/165
Box Jumps 5 x 5 (24/20)

Wod:
Partner AMRAP - 12 mins
P1: (Pace) Row x 20 calories
P2: AMRAP
Power Snatch x 10 (95/65)
OHS x 8
T2B x 6

Cash Out:
300 FLR
Wall Sit till failure, every two sets broken on FLR

 


Tuesday, July 15th

 

**This Saturday, we will only be open for the 9am class.  Your coaches, and fellow athletes are competing in the Downtown Throwdown.  It will be at CF North Houston starting at 8am.  Come out and support your club as Coach Clay, Coach Alex, Coach Erin, Sally, and Levi compete.

WU:
2 Rounds
Jumping jacks x 20
Straight leg Situps x 15
Push Up Through x 10

Strength:
4 Rounds of :30w/:30r
Z Press @ 65/45
45 degree Flutter Kick w/ Bar Support
*Alternate each movement

WOD: 15 min Cap!
Dubs x 25
KB Swing x 40 (55/35)
Dubs x 25
KB Snatch x 30
Dubs x 25
KB C&J x 20 (10r/10l)
Dubs x 25
KB Snatch x 30
Dubs x 25
KB Swing x 40
Dubs x 25

Cool Down/Cash Out:
Man Makers x 30 (35/25)
T2B  x 5 every set of 6 reps

 


Monday, July 14th

 

**This Saturday, we will only be open for the 9am class.  Your coaches, and fellow athletes are competing in the Downtown Throwdown.  It will be at CF North Houston starting at 8am.  Come out and support your club as Coach Clay, Coach Alex, Coach Erin, Sally, and Levi compete.

WU:
Wall Squat x 5
Air squat x 10
Jumping Air Squat x 15
Lunge & Twist x 10

Strength:
a) Back Squats - Work up to a heavy set of 5

b) Weighted Pull-ups x 3 between sets of Back Squats

WOD:
"Nasty Girls"
3 Rounds for time!
Squats x 50
Muscle Ups x 7
Hang Power Clean x 10 (135/95)

Cool Down/Cash Out:
100 Hollow Rocks

 


Friday, July 11th

 

WU:
Squat/Lunge x 30
Situps x 20
Body Row x 15

WOD:
30 min EMOM
1) Row x 200m/170m
2) Front Squat x 6 (155/105)
3) Box Jumps x 10 (24/20)
4) Dubs x 30 (s/w x 15)
5) Slam Balls x 10 (50/20)

Cash Out:
Single Set of each to failure:
Wall Sit
Center Plank
Side Plank (L&R)
6" Hold


Thursday, July 10th

 

*Final reminder: There is no 7:30pm class this evening!!!

WU:
Run x 300m
Broad Jump x gym
Bear Crawl x gym

PW:
EMOM - 10 mins
Alternate Hands each minute
KB Snatch x 6
KB Waiters Carry x gym

WOD:
Run x 400m
Pushups x 40
Run x 300m
Knuckle Pushups x 30
Run x 200m
Diamond Pushups x 20
Run x 100m
Clapping Pushups x 10
*Must lunge the last segment into the gym of each run!

Cash Out:
Atomic Situps x 30 (25/15)
Mobility: Banded Hamstring Stretch

 


Wednesday, July 9th

 

*Reminder: There will be no 7:30pm class tomorrow (Thursday) evening at the gym.

WU:
Run x 200m
Wall Squat x 5
Air Squat x 10
Jumping Air Squat x 10
Lunge x 10
Jump Lunge x 10

Strength:
a) Pause Squats (Back squat)
5 x 3 @ 135/95
Pause below parallel and hold for a full 3 count.  Then explode back to top of movement.

b) Box Jumps
5 x 5 (30/24)

WOD:
3 Rounds for total working time
Deadlift x 5 @ 50% 1RM
C2B Pull-ups x 10
Sprint x 200m
C2B Pull-ups x 10
Deadlift x 5 @ 50% 1RM
*Rest x 1:30 before beginning each additional round.  Do not begin round before you have reached 1:30 rest!!!!
When you have finished 3 rounds, deduct 3 mins from the clock to get your total working time.

Cash Out:
Sprint 5 x 200m @ 90% ME
Full recovery between sets.

 


Tuesday, July 8th

 

WU:
Jumping Jacks x 30
Pushup through x 20
Pull-ups x 10

Strength:
Muscle Ups 5 x 5
HS Walk 5 x 5 mats
L-Hang 5 x :20 sec

WOD:
AMRAP - 12 mins
KB Swing x 12 (55/35)
Situps x 8
TGU x 4

Cash Out:
300 FLR
every time you break, add an additional :05 to your time until you complete.

 


Monday, July 7th

 

*We will not be holding the 7:30pm class this Thursday evening.

WU:
Burpee x 20
Squat/lunge x 20
HR Push Up x 20

Strength:
Every :30 for 12 mins - alternate between sequence 1 & 2 every :30 seconds
1) Power Clean + Front Squat + Full Clean (135/95)
2) Power Clean + Front Squat + Full Snatch (135/95)

WOD:15 min Cap
EMOM stop and perform 3 x burpees beginning at 0:00
Power Clean & Jerk x 21 (95/65)
Pistols x 18 
PC & Jerk x 15
Pistols x 12
PC & Jerk x 9
Pistols x 6 
(Scaled Pistols: Jump Lunges, same count)

Cash Out:
50 x Strict Pull-ups
25 x T2B
50 x Strict Push-ups

 


Friday, July 4th

 

*We will be open from 930a-1130a.  No class or OnRamp on Saturday.

OPEN GYM

-or-

"Brenton"
5 Rounds 
Bear Crawl x 100ft
Standing Broad Jump x 100ft
*Do 3 x burpees every 5 broad jumps

-or-

7 Rounds for time
Hang Snatch x 14 (65/35)
Box Jumps x 14 (20")
HR pushups x 14
MB Situps x 14 (20/14)

 


Thursday, July 3rd

 

**Regular class schedule this evening.  Friday we will only be open from 930a-1130a.  No class or On Ramp this weekend for the holiday.

WU:
Jumping Jacks x 30
Pushup Through x 20
Body Row or Pull Up x 10

Strength:
20 mins to work up to a heavy set of 3 Bench Press or Floor Press
Between sets, perform :20 L-Hang

WOD: 15 min Cap!
Row x 750m
then:
5 Rounds:
Power clean x 5 (165/115)
Box Jump x 7 (24/20)
T2B x 9

Cash Out:
Deadlift 5 x 5 @ 75% 1RM

 


Wednesday, July 2nd

 

WU:
Row x 1000m @ 18 s/m

PW:
DB Lunge & PP x 5 gym lengths (35/20)
With 2 DB's, Lunge the entire length of the gym 5 times.  Every 5 lunges, stop and do 5 push press, and continue until your distance has been covered.

WOD:
AMRAP - 12 mins
Dubs x 20
Burpees x 5

Cash Out:

Ring Support x 300 sec (Hold yourself on rings, arms locked, and hands turned out)
Ring Dips x 5 each time you break a set!

 


 

 

Tuesday, July 1st

WU:
Jumping Jacks x 50
Spider Man Pushup x gym
Body Row x 25

PW:
15 mins to work on HSPU/HS Walk
or
10,9,8,…1
HSPU
HS Walk x # of mats

WOD:
"Helen"
3 Rounds
Run x 400m
KB Swing x 21 (55/35)
Pull-up x 12

Cash Out:
T2B x 50
Sets of 10…If you fall short, you must do Burpee - T2B for remaining number of reps in that set