A.1 Bench Press – 5, 5, 5, 5, 5

A.2

5 Rounds
Run 400M
10 Burpees

A.3

3 Rounds
10 Pillar Plank to Press Up
30 Banded Tricep Extension

Post loads and times to comments.

A.1 Hang Power Snatch – 3, 3, 3, 3, 3

A.2

15 Minute AMRAP
50M DB Farmers Carry #50/#35
35 Single Unders
15 AbMat Sit Ups

A.3

3 Rounds
8(e) Bench Adduction
20(e) Lunge Position Lateral Banded Rotations

Post loads and rounds to comments.

A.1 Deadlift – 5, 5, 5, 5, 5

A.2

2 Rounds
10 Deadlifts #225/#155
20 Alternating DB Hang Power Snatch #35/#20
30 Single Arm OH DB Lunge

2 Rounds
10 Deadlifts #155/#105
20 Alternating DB Hang Power Snatch #50/#35
30 Single Arm OH DB Lunge

Post loads and times to comments.

A.1 Press – 5, 5, 5, 5, 5

A.2

Row 500M
20 Bodyweight Bench Press
Row 750M
15 Bodyweight Bench Press
Row 1000M
10 Bodyweight Bench Press

A.3

Accumulate 1:00 L-Sit

Post loads and times to comments.

A.1 Back Squat – 5, 5, 5, 5, 5

A.2

3 Rounds
15 Toes to Bar/20 Hanging Knee Raise
10 Burpee Box Jumps Overs
5 Power Cleans #185/#125
Rest 1:00

A.3

3 Rounds
20 Alt V-Ups
20 Russian Twists

Post loads and times to comments.