A.1

5 Rounds
5 Hang Power Cleans
6 Strict Pull Ups

A.2

Run 600M
3 Rounds “Cindy”
15 Push Jerks #135/#95
3 Rounds “Cindy”
Run 600M
(15:00 Cap)

“Cindy” = 5 Pull Ups, 10 Push Ups, 15 Air Squats

A.3

3 Rounds
20 Alternating V-Ups
30 Medball Crunch

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A.1

5 Rounds
5 Deadlift
20 DB Shrug

A.2

3 x 4 Minute AMRAP
Row 500/450M
100 Plate Hops
Max KB Swings #70/#53
Rest 3:00

A.3

3 Rounds
20 Ipsilateral Deadbugs
20 Hollow Rocks

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A.1

5 Rounds
5 Press
10 Seated Lateral DB Raise

A.2

3 Rounds
20 Pull Ups
20 Push Press
20 Box Jumps

A.3

3 Rounds
1:00 Plank
:30(e) Side Pillar

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A.1

5 Rounds
5 Squats
:30(e) Iso Split Squat

A.2

3 Rounds (One Every 6:00)
10 Bar Facing Burpees
5 Power Clean #155/#105
10 Bar Facing Burpee
5 Power Clean
10 Bar Facing Burpee

A.3

1:00 L-Sit

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In Teams of 2:

Run 500M (together)
50 Shoulder Press #75/#55
50/40 Calorie Assaut Bike
12 Rope Climbs/50 Pull Ups
50/40 Calorie Assault Bike
50 Shoulder Press #75/#55
Run 500M (together)

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