A.1

4 Rounds
7 Squats
10, 10, 10, Max Heel Elevated Split Squat

A.2

10-20-30 Thrusters #95/#65
15-25-35 Bar Facing Burpees
(18:00 Cap)

A.3

3 Rounds
20 Deadbugs
8(e) Bench Adductors

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In Teams of 2:

3 Rounds
40 OH Squats #95/#65
Run 400m
40/30 Cal Assault Bike
Run 400m

3 Rounds
30 Power Snatch #115/#85
30 Box Jumps

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A.1

5 Rounds
5 Bench Press
12(e) Heavy DB Row

A.2

5 x 3:00 AMRAP
6 Strict Chin Ups/12 Strict Banded Chin Ups
12 DB Floor Press #50/#35
Max Calorie Row
Rest 2:00

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A.1

5 Rounds
15 Supine Inverted Ring Rows
15 30 Degree DB Lunge

A.2

5 Rounds
Run 400m
30 AbMat Sit Ups
20 Lateral Burpees
10 Front Rack Reverse Lunge #95/#65
(30:00 Cap)

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A.1

5 Rounds
5 Deadlifts
8(e) Bench Adduction

A.2

80 Box Jumps #30/#24
EMOM Starting at 0:00 4 Devils Press #35/#20
(15:00 Cap)

A.3

3 Rounds
10 Medball Seated Throws
20(e) Lunge Position Band Resisted Rotations

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