A.1

4 Rounds
8 Back Squats
8(e) Bench Adduction

A.2

18:00 AMRAP
100 Wall Balls
80 DB Snatch #50/#35
60 Box Jumps Overs
40 HSPU/DB L-Sit Press
Max Cal Row

A.3

3 Rounds
1:00 Plank
10 Lateral Ball Slams

Post loads and reps to comments.

In Teams of 2:

Run 1 Mile
30 Power Clean & Jerk #135/#95
Run 800m
30 Power Clean & Jerk
Run 1 Mile

Pos partners and times to comments.

A.1

5 Rounds
5 Bench Press
20 Depth Push Ups

A.2

5 Rounds
10 DB Front Squats #50/#35
15 Burpees

Directly into…

50m DB Lunge
(18:00 Cap)

A.3

3 Rounds
20 Hack Twists
20 KB Supported Deadbugs – Feet

Post loads and times to comments.

A.1

Power Cleans 5 x 5

A.2

Every 2:00 (Until 120 Box Jumps)
20 DB Snatch #50/#35
AMRAP Box Jumps
(18:00 Cap)

A.3

3 Rounds
30 Hollow Rocks
1:00 Plank

Post loads and reps to comments.

A.1

5 Rounds
5 Deadlifts
8(e) Single Leg Banded DB RDL

A.2

5 Rounds
Run 200m
20 KB Swings #70/#53
15 Push Ups
10 Toes to Bar
Run 200m
Rest 2:00

Post loads and times to comments.