A.1

5 Rounds
3 Hang Power Snatch
5 Strict Pull Ups

A.2

5 Rounds
10 DB Step Ups
30 Double Unders/60 Singles
10 DB Push Press
30 Double Unders/60 Singles

A.3

3 Rounds
:45 Handstand Hold
10 Ball Slams

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A.1

3 Rounds
10 Deadlift
:10 Supine Ring Hold
10 Supine Ring Row

A.2

21-15-9
Power Clean #135/#95
Calorie Row
Burpee

A.3

3 Rounds
10(e) Side Pillar w/ Reach
30 Hollow Rocks

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A.1

3 Rounds
10 Press
20 Scapular Push Ups

A.2

100 – 80 – 60 – 40 – 20 Double Unders (200 – 160 – 120 – 80 – 40 Singles)
50 – 40 – 30 – 20 – 10 AbMat Sit Ups

A.3

3 Rounds
10 DB Arnold
10 DB Lat Raise
10 DB Rear Delt Fly

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A.1

3 Rounds
10 Back Squat
8(e) Bench Adduction

A.2

8 Rounds
20/14 Calorie Row
10 DB Thruster #35/#20
(20 Minute Cap)

A.3

Accumulate 1:00 L-Sit

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In Teams of 2:

3 Rounds
40 Cal Assault Bike
40 Deadlift #205/#135
40 Wall Balls

3 Rounds
40 Alternating V-Ups
40 Goblet Sissy Squats
40 Burpees

3 Rounds
40 Pull Ups
40 Toes to Bar
40 Cal Row

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