A.1 Power Snatch – 2, 2, 2, 2, 2, 2, 2

A.2

5 Rounds
11 SA DB Thruster #50/#35
12 Pull Ups
11 DB Alternating Snatch #50/#35

A.3

4 Rounds
:45 Handstand Hold
25 AbMat Sit Ups

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A.1 Press – 5, 5, 5, 5, 5

A.2

12 Minute AMRAP
15 Box Jumps
12 Power Cleans #155/#105 (You cannot drop the bar after each rep. Must be able to do in 2 large sets or less, ie. 6+6 or 7+5)
9 HSPU

A.3

5 x 1:00 Plank

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A.1 Back Squat – 5, 5, 5, 5, 5

A.2

For time, partitioned any way.
40 Muscle Ups
80 Cal Row
120 Wall Balls
(20 Minute Cap)

Scaled: 40 Chin Over Pull Ups, 80 Calorie Row, 120 Wall Balls

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In Teams of 2:

3 Rounds
Row 1,000M
20 OH Squats #115/#85

7 Rounds
2 Rope Climbs (20 Pull Ups)
30 Ring Push Ups (60 Push Ups)

5 Rounds
40 Wall Balls
40 Power Cleans #95/#65

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A.1 Bench Press – 3, 3, 3, 3, 3

A.2

5 Rounds:
Row 1000-800-600-400-200M
100 Meter Farmers Carry #50/#35
50 Walking Lunge

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