A.1

5 Rounds
5 Bench Press
30 Banded Tricep Extension

A.2

1-2-3-4-5-6-7-8-9 Thrusters #95/#65
Run 200M

A.3

3 Rounds
20 Deadbugs
1:00 Plank

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A.1

5 Rounds
5 Deadlift
8(e) Bench Adduction

A.2

100-80-60-40-20 Double Unders
50-40-30-20-10 Wall Balls
25-20-15-10-5 Hang Power Snatch #75/#55
(25:00)

A.3

Accumulate 1:00 L-Sit

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A.1

5 Rounds
5 Press
20 Banded Shrug

15 Minute AMRAP

35/28 Calorie Row
16 Alt V-Ups
1-2-3-4-5-6-7…..
Power Cleans #155/#105

A.3

3 Rounds
10 Barbell Front Raise
20(e) Seated Banded Row

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A.1

5 Rounds
5 Back Squat
10 DB Lunge

A.2

10 Rounds
20/16 Calorie Row
10 Lateral Burpees Over Rower

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In Teams of 2:

Run 1 Mile
100 Pull Ups
20 Push Ups
300 Air Squats
Run 1 Mile

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A.1

5 Rounds
3 Bench Press
20 Deficit Push Ups

A.2

12 Minute AMRAP
1 Power Snatch
3 Clean & Jerk
30 Double Unders/60 Singles

A.3

3 Rounds
30 Hollow Rocks
20 Russian Twist

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