A.1

5 Rounds
3 Bench Press
20 Deficit Push Ups

A.2

15 Minute AMRAP
7 SA DB Power Snatch
7 SA DB Thruster
7 Box Jumps
RX: #50/#35

A.3

3 Rounds
Max Plate Pinch Grip
15 Barbell Reverse Curls

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A.1

5 Rounds
3 Hang Power Clean
:20 Iso Supine Ring Hold

A.2

10 – 1
Strict Pull Up
Ring Dips
* :15 L-Sit After Each Set of Dips

A.3

3 Rounds
10 Kneeling Banded Hip Extension
:20 Goblet Squat Hold #50/#35

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A.1

5 Rounds
3 Deadlift
3 Wall Walks

A.2

5 Rounds
30 KB Swings
15 SA KB Lunge

A.3

3 Rounds
25 AbMat Sit Ups
25 Hollow Rocks
12(e) Side Pillar w/ Reach

A.1

5 Rounds
3 Press
10 Lateral DB Raise

A.2

On the 4:00 x 5
Row 500m/450M
Max Bodyweight Reps

Round 1: Pull Ups
Round 2: HSPU/L-Sit DB Press #35/#20
Round 3: Toes to Bar/V-Ups/Hanging Knee Raise
Round 4: Sissy Squats
Round 5: Push Ups

A.3

3 Rounds
8(e) DB Rows
12 Rear Delt DB Fly

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A.1

5 Rounds
3 Back Squat
10 DB Split Squat

A.2

10 Rounds
3 Power Snatch #135/#95
3 Bar Facing Burpees

A.3

3 Rounds
20 4 Way Deadbugs
:30(e) Side Pillar
10 Pillar Hold w/ Alternating Reach

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