A.1 Bench Press – 10, 10, 10

A.2

15 Minute AMRAP
5 Burpee Box Jumps
10 Slamballs
15 Air Squats

A.3

3 x :30 Hollow Holds

Post loads and rounds to comments.

A.1 Power Snatch – 3, 3, 3, 3, 3

A.2

In 5:00 Minutes
700M Row
Then AMRAP
7 Squat Cleans #95/#65
25 Double Unders/50 Singles

Rest 5:00 Minutes

In 5:00 Minutes
500M Row
Then AMRAP
5 Squat Cleans #115/#85
25 Double Unders/50 Singles

Rest 5:00 Minutes

In 5:00 Minutes
300M Row

Then AMRAP
3 Squat Cleans #135/#95
25 Double Unders/50 Singles

Post loads and rounds to comments.

A.1 Deadlift – 10, 10, 10

A.2

10 Rounds
200m Run
5 Strict Pull Ups
10 KB Swings #53/#35
15 Push Ups

Post loads and times to comments.

A.1 Press – 10, 10, 10

A.2

3 Rounds
1:00 Wallballs
1:00 Single Dumbbell Snatches #50/#35
1:00 Box Jumps
1:00 Single Dumbbell Clean & Jerks #50/#35
1:00 Calorie Row
1:00 Rest

Post loads and reps to comments.

A.1 Back Squat – 10, 10, 10

A.2

16 Minute AMRAP
15 Overhead Squats #95/#65
30 Double Unders/45 Singles
15 Deadlifts #95/#65
30 Double Unders/45 Singles

A.3

3 Rounds
25 Weighted Sit Ups
10 (e) Standing Teapot

Post loads and rounds to comments.