A.1

5 Rounds
5 Power Clean
:30 Deadhang from Rig

A.2

15 Power Snatch
36/24 Calorie Row
12 Power Snatch
24/16 Calorie Row
9 Power Snatch
12/8 Calorie Row
RX:#95/#65

A.3

3 Rounds
:30 Weighted Hollow Hold

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A.1
5 Rounds
5 Deadlift
:20(e) Iso S/S Hold

A.2

6 Rounds
10 SL DB Leg Deadlift (R)
10 SL DB Deadlift (L)
10 DB Floor Press
10 DB Rows (R)
10 DB Rows (L)
RX; 35/#20

A.3

3 Rounds
10 DB Supported Deadbugs – Hands
10 Db Supported Deadbugs – Feet

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A.1

5 Rounds
5 Press
20 Band Pull Aparts

A.2

30 Toes to Bar/60 Hanging Knee Raise
25 Target Burpees
20 HSPU/30 L-Sit DB Press #35/#20
15 Burpee Pull Ups
Row 1,000M

A.3

3 Rounds
:20(e) Starfish Holds
10 Seated Medball Throws

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A.1

5 Rounds
5 Back Squat
10 Lying Hamstring DB Curl

A.2

3 Rounds
Run 250M
25 Air Squats

2 Rounds
Run 200M
20 Push Ups

1 Round
Run 100M
10 Strict Pull Ups

A.3

3 Rounds
20 Deadbugs
10(e) Teapot

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In Teams of 2:

Row 2,000M

5 Rounds
20 Deadlifts #155/#105
18 Hang Power Cleans
16 Push Jerk

200 Calorie Assault Bike
100 Burpees

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