A.1 Press – 8, 8, 8, 8

A.2

1,000 Meter Row

Directly Into…

30 Dumbbell Snatches #50/#35
15 Burpee Box Jumps
20 Dumbbell Snatches #50/#35
10 Burpee Box Jumps
10 Dumbbell Snatches #50/#35
5 Burpee Box Jumps

A.3 3 x 1:00 Minute Planks

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A.1 Back Squat – 8, 8, 8, 8

A.2

4 Rounds
45/30 Calorie Row
15 Toes to Bar 
7 Power Clean and Jerks #155/#105

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In Teams of 2:

Row 150 Calories
Then…
3 Rounds
50 Toes 2 Bar
50 Box Jump Overs
50 Power Snatches**

Round 1: #95/#65
Round 2: #115/#80
Round 3: #135/#95

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A.1 Bench Press – 5, 5, 5, 5, 5

A.2

“Fran”
21-15-9
Thrusters #95/#65
Pull Ups

A.3

3 Rounds
:30 GHD Hold
:30 Back Extension Hold

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A.1 Overhead Squats – 3, 3, 3, 3, 3

A.2

15 Minute AMRAP
60 Double Unders/ 180 Singles
30/21 Calorie Row
15 Overhead Squats #95/#65

A.3

Accumulate 1:00 Minute L – Sits

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