A.1

5 Rounds
5 Deadlift
8(e) SA DB RDL

A.2

10 Rounds
3 Power Cleans*
30 Singles

*Start at #135/#95 and add weight each round

A.3

50 Evil Wheels

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A.1

5 Rounds
5 Press
10 Pillar Plank to Press Up

A.2

3 Rounds
21-15-9 Calorie Row (18-12-6)
12-9-6 Box Jumps

A.3

3 Rounds
20 Deadbugs
10(e) Side Pillar Drop Starfish

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A.1
5 Rounds
5 Back Squats
8(e) Bench Adduction

A.2

15 Minute AMRAP
6 Strict Pull Ups
8 Push Ups
10(e) DB Split Squats #50/#35

A.3

Accumulate 1:00 L-Sit

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In Teams of 2:

Row 2,000M

5 Rounds
20 Man Makers #35/#20
40 DB Deadlifts #35/#20
60 SA Alternating DB Snatch #35/#20
80 SA DB Lunge #35/#20
100 KB Swings #53/#36

100 Assault Bike Calories

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A.1

5 Rounds
3 Bench Press
10 DB Pull Over

A.2

21 Power Snatch
21 Burpees
21 Pull Ups

15 Power Snatch
15 Burpees
15 Pull Ups

9 Power Snatch
9 Burpees
9 Pull Ups

RX: #95/#65

A.3

3 Rounds
12 Alternating DB Curls
20 Banded Tricep Extensions

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