A.1 Bench Press – 10, 10, 10

A.2

“Nancy”

5 Rounds
Run 400M
15 OH Squat #95/#65

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A.1 DB Step Ups – 12, 12, 12, 12

A.2

5 x 3 Minute AMRAP
3 Burpee Pull Ups
6 Box Jump Overs
9 Wall Balls
Rest 1:00

A.3

3 x 1:00 Plank
Rest :30

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A.1 Deadlift – 10, 10, 10

A.2

5 Rounds
10 HSPU
5 Squat Cleans #205/#135

A.3

3 Rounds
10(e) Get Up Sit Up
10(e) Standing Teapot

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A.1 Press – 10, 10, 10

A.2

Every 3:00 x 5
15 Toes to Bar
Max Calorie Row
Rest 1:00

A.3

3 Rounds
10(e) DB Hammer Curls
30 Banded Tricep Extension

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A.1 Back Squat – 10, 10, 10

A.2

9-7-5
Power Snatch #135/#95
Burpee Pull Ups

A.3

3 Rounds
10 KB Supported Deadbugs – Hands
10 KB Supported Deadbugs – Feet

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