A.1

2 Rounds
30-24-18
Air Squats
15-12-9
Burpees

Rest 3:00 Between Rounds

A.2

3 Rounds
10 V-Ups
40 Flutter Kicks

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6 Rounds
18 Chest to Bar Pull Ups
12 Burpee Box Jump Overs
6 Thrusters #135/#95
Rest 3:00

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A.1 Bench Press – 5, 5, 5, 5, 5

A.2

5 Rounds
15 SA KB Lunge #53/#36
30 KB Swings #53/#36
500m Row

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A.1

50-40-30-20-10
Alt. Lunges
HR Push Ups

A.2

5 x 1:00 Plank

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A.1

Power Clean – 5, 5, 5, 5, 5

A.2

Every 8:00 x 3
4 Rounds
9 Toes to Bar
3 Squat Clean #205/#135

A.3

3 Rounds
15 Ring Push Ups
:30 Side Plank w/ Hip Dip and Reach (e)

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A.1

Every 4:00 x 4
:60 Wall Sit
20 Goblet Squats
20 Squat Jumps

A.2

4 Rounds
25 Toes to Hands
Rest 1:00

A.3

10-8-6-4-2 DB/Odd Object Burpee Deadlift
2-4-6-8-10 DB/Hang Squat Clean
*Use only one DB

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A.1

4 Rounds
30 Air Squats
Run 200M
10 Burpees
Rest 2:00

A.2

4 Rounds
20 4 Way Dead Bugs
10 Side Pillar Plank to Hip Drop and Reach

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