A.1 Bench Press – 10, 10, 10

A.2

5 Rounds
15 Goblet Squats #70/#53
20 KB Swings #70/#53
Row 500M

A.3

3 x 20 Seated Medball Throw

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A.1 Power Clean – 3, 3, 3, 3, 3

A.2

10-9-8-7-6-5-4-3-2-1
DB Push Press #50/#35
Box Jumps

A.3

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

A.4

3 Rounds
15 4 Way Deadbugs
10 (e) Standing Teapot

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A.1 Deadlift – 10, 10, 10

A.2

40/30 Calorie Row
50 Double Unders/100 Singles
20 HSPU/ DB L-Sit Press
50 Double Unders/100 Singles
15 Deadlifts #185/#125
50 Double Unders/100 Singles
20 HSPU/ DB L-Sit Press
50 Double Unders/100 Singles
40/30 Calorie Row

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A.1 Press – 10, 10, 10

A.2

12 Minute AMRAP
15/12 Calorie Row
5 Hang Power Snatch #115/#85

A.3

3 Rounds
10 4 Way Deadbugs
20 Russian Twist

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A.1 Back Squat – 10, 10, 10

A.2

6 Rounds
10 Double DB Power Clean #50/#35
10 Double DB Push Press
10 Double DB Front Squats

Rest 3:00

6 Rounds
5 Double DB Power Clean #50/#35
5 Double DB Push Press
5 Double DB Front Squats

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