A.1 Deadlift – 5, 5, 5, 5, 5

A.2

2 Rounds
60M Farmers Carry AHAP
15 HSPU
60M Farmers Carry AHAP
20 GHDSU/20 Weighted Sit Ups #25/#10
60M Farmers Carry AHAP
15 Strict HSPU
60M Farmers Carry AHAP
20 GHSU/20 Weighted Sit Ups #25/#10
60M Farmers Carry AHAP
Rest 1:1 Between Rounds

Post loads and times to comments.

A.1 Press – 5, 5, 5, 5, 5

A.2

150 Double Unders/300 Singles
15 Power Snatch #115/#80
150 Double Unders/300 Singles
15 Clean & Jerks #135/#95

A.3

200 AbMat Sit Ups

Post loads and times to comments.

A.1

7:00 AMRAP x 2
3-6-9-12…
Jumping Air Squats
HSPU/HR Push Ups
Rest 3:00

A.2

Tabata Plank 8x :20/:10

Post reps to comments.

A.1

6 Rounds
12 Alternating DB/Odd Object SA Devils Press
24 Alternating Leg V-Ups

A.2

3 Rounds
10 Birddogs
:30 Single Leg Glute Bridge (e)
10 Hollow Rocks

Post times to comments.

A.1 Squat – 5, 5, 5, 5, 5

A.2

27-21-15-9 Front Squat #115/#80
6 HSPU

Rest 5:00

21-15-9 Front Squat #155/#105
6 HSPU

Post loads and times to comments.

A.1

100 Double Unders/300 Singles
21 Strict Pull Ups
21 Squat Cleans
75 Double Unders/225 Singles
15 Strict Pull Ups
15 Squat Cleans
50 Double Unders/150 Singles
9 Strict Pull Ups
9 Squat Cleans

Use DB’s or an Odd Object.

A.2

300 Flutter Kicks

Post times to comments.

3 Rounds

1:00 Double DB Thrusters
1:00 Double DB Power Cleans
1:00 Over and Back DB Hops
1:00 Double DB Push Presses
1:00 Burpees
1:00 Rest

Post reps to comments.