A.1

5 Rounds
5 Deadlift
10 DB Bent Over Row

A.2

Run 1 Mile
Row 2000M
Run 1 Mile

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A.1

5 Rounds
5 Press
10(e) 1/2 Kneeling SA Arnold Press

A.2

20 Front Squats #115/#85
20 Bar Facing Burpees
20 Push Press
20 Bar Facing Burpees
20 Thrusters

A.3

3 Rounds
:20 L-Sit
20 Russian Twist

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A.1

5 Rounds
5 Back Squat
:30 Ban Supported Squat

A.2

7 Minute AMRAP
Run 200M
10 Strict Pull Ups

Rest 2:00

7 Minute AMRAP
Run 200M
15 Push Ups

Rest 2:00

7 Minute AMRAP
Run 200M
25 Air Squats

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In Teams of 2:

4 Rounds
40 DB Snatch
40 Cal Assault Bike
40 Box Jumps

100 Cal Row
100 Thrusters #95/#65
100 Pull Ups
100 Wall Balls
100 Cal Assault Bike

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A.1

5 Rounds
3 Bench Press
15(e) DB Row

A.2

24 Minute EMONM
Minute 1: Double KB Reverse Lunge
Minute 2: Rest
Minute 3: Alternating V-Ups
Minute 4: Rest
Minute 5: Pull Ups
Minute 6: Rest
Minute 7: Box Jumps
Minute 8: Rest

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