A.1 Back Squat – 10, 10, 10

A.2

3 Rounds
5 Strict Pull Ups
10 Push Ups
Run 400M
30 Air Squats
Rest 1:00

A.3

2-3 Rounds
:40 Plank
7 OH Plate Sit Ups
:20 Side Plank(R)
:20 Side Plank(L)
7 OH Plate Sit Ups
15 Front Rack Marches each side

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In Teams of 2:

40-30-20
Burpees
60-50-40
Wall Balls

4 Rounds
Run 800M
40 Box Jumps

6 Rounds
40 Calories Assault Bike
100M Farmers Carry AHAP

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A.1 Bench Press – 5, 5, 5, 5, 5

A.2

5 Rounds
12 Barbell Lunge #95/#65
12 Ring Dips
30 Double Unders/60 Singles

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A.1 Hang Power Snatch – 3, 3, 3, 3, 3

A.2

1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Over
10-9-8-7-6-5-4-3-2-1 Overhead Squat #115/#85

A.3

4 Rounds
25 AbMat Sit Ups
:45 Plank

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A.1 Deadlift – 5, 5, 5, 5, 5

A.2

On the 5:00 x 5
400M Run
Max Rounds of “The Chief”
3 Power Cleans #135/#95
6 Push Ups
9 Air Squats

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