A.1

20 Minute AMRAP
100M
5 Burpees
200M Run
10 Burpees
400M Run
20 Burpees
Every Round Double the Reps/Distance for 20 Minutes

A.2

3 Rounds
20 Russian Twists
10 Medball to Toes (R+L=1)

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A.1 Back Squat – 10, 10, 10

A.2

15 Minute AMRAP
1 Round “Cindy”
1 Clean & Jerk
1 Round of “Cindy”
2 Clean & Jerk
1 Round of “Cindy”
3 Clean & Jerk
…
Add (1) Clean & Jerk Per Round

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A.1

10-9-8-7-6-5-4-3-2-1 Bulgarian Split Squat (e)
10 Jump Lunges

A.2

Every 2:00 x 4

20 HR Push Ups
10 Jumping Lunges

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A.1

30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 OH Squats

RX:#75/#55

* On the Minute: 5 Burpees

A.2

15-12-9
Strict Ring Dips
HR Push Ups

After Each Round: 21 GHD Sit Ups

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A.1

30-20-10
Burpees
Air Squats
Push Ups
Sit Ups

Rest 2:00

10-20-30
Burpees
Air Squats
Push Ups
Sit Ups

A.2

3 Rounds
1:00 Plank
:30 Side Plank w/ Reach Through (R)
:30 Side Plank w/ Reach Through (L)

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A.1 Bench Press – 5, 5, 5, 5, 5

A.2

5 Rounds
15/12 Calorie Row
50′ Dumbbell Walking Lunge #50/#35
15/12 Calorie Row

Rest 1:00 Between Rounds

A.3

3 Rounds
20 Russian Twists
20 Supermans

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