A.1 Back Squat – 3, 3, 3, 3, 3

A.2

Row 400M
40 Wall Balls
40 Pull Ups/50 Ring Rows
Row 400M
40 Pull Ups/25 Ring Rows
20 Wall Balls
Row 400M

A.3

3 x 30 Hollow Rocks

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In Teams of 2:

3 Rounds
30 Power Cleans #115/#75
Run 400M (Together)
30 Push Jerks #115/#75
Run 400M (Together)

40-30-20-10 Pull Ups
30 Cal Assault Bike After Each Round

2 Rounds
60 Hollow Rocks
40/30 Calorie Row
30 Front Squats #135/#95

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A.1 Bench Press – 10, 10, 10

A.2

10 Rounds
15 DB Floor Press
15 AbMat Sit Ups
Every 2:00 100M DB Farmers Carry

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A.1 Hang Power Snatch – 3, 3, 3, 3, 3

A.2

18 Minute AMRAP
30 Alternating DB Snatch
40/32 Calorie Row
30 Toes to Bar
30 Single DB Step Ups
RX: #50/#35

A.3

Accumulate 1:00 L-Sits

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A.1 Deadlift – 10, 10, 10

A.2

16 Minute AMRAP
1 Wall Walk
8 OH Squats #65/#45
2 Wall Walks
8 OH Squats
3 Wall Walks
8 OH Squats

*Continue adding 1 Wall Walk every round for 16:00.

A.3

3 Rounds
20 KB Supported Deadbugs – Hands
10(e) Single Arm KB Swings

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