A.1

5 Rounds
3 Bench Press
10 DB Hex Press

A.2

21-15-9

Thrusters #95/#65
Pull Ups

A.3

On The Minute x 9
A: :60 Plank
B: :30(e) Side Plank
C: :20 Leg Lifts Over DB

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A.1

5 Rounds
5 Power Clean
5 Hang Clean Pull

A.2

5 Rounds
15 Wall Balls
15/10 Calorie Row

A.3

3 Rounds
20 Ipsilateral Deadbugs
20(e) Lunge Position lateral Band Rotations

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A.1

5 Rounds
3 Deadlifts
10(e) Reactive Teapots

A.2

15 Minute AMRAP
5 Chin Ups
10 Push Ups
20(e) Bodyweight Split Squats

A.3

3 Rounds
:30 Hollow Hold
25 Sit Ups

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A.1

5 Rounds
3 Press
30 Banded Shrugs

A.2

Run 800m
Row 1000m
Bike 50 Cal
(20:00 Cap)

A.3

3 Rounds
10 KB Supported Deadbugs – Hands
10 KB Supported Deadbugs – Feet

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A.1

5 Rounds
3 Back Squat
10(e) Banded Single Leg DB RDL

A.2

3 Rounds
15 Power Cleans
15 Lateral Barbell Burpees

Into…

3 Rounds
15 Push Jerks
15 Box Jumps
#115/#85
(18:00 Cap)

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