A.1

Bench Press – 3, 3, 3, 3, 3

A.2

5 Rounds

20 Calorie Row

10 DB Clean & Jerk #50/#35

A.3

200 Ab Mat Sit Ups

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A.1 Deadlift – 3, 3, 3, 3, 3

A.2

10-9-8-7-6-5-4-3-2-1

Front Squat #155/#105

100M Shuttle Run

A.3

3 x 1:00 DBall Holds

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A.1 Hang Power Clean + Power Clean – 5 x  (1+1)

A.2

On the Minute x 16 (4 Rounds):
Minute 1 – 15/12 Calorie Row
Minute 2 – 6 Power Cleans #155/#105
Minute 3 – 40 Double Unders/ 80 Singles
Minute 4 – 20 Ab Mat Sit Ups

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A.1 Power Snatch – 3, 3, 3, 3, 3

A.2

20 Burpee Box Jump Overs
30 Power Snatches #75/#55
40 Overhead Squats #75/#55
50/35 Calorie Row

A.3

3 Rounds

25 Weighted Ab Mat Sit Ups #50/#25

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A.1

Back Squat – 10, 10, 10

A.2
AMRAP 4:
27 Calorie Row, 27 Wallballs, 27 C2B Pull Ups

Rest 4:00
AMRAP 4:
21 Calorie Row, 21 Wallballs, 21 T2B

Rest 4:00
AMRAP 4:
15 Calorie Row, 15 Wallballs, 15 Pull Ups

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5 Rounds
12/9 Calorie Row, 6 Burpees, 3 Clean and Jerks
12/9 Calorie Assault Bike, 6 Burpees, 3 Clean and Jerks

Round 1 – 115/80
Round 2 – 135/95
Round 3 – 155/105
Round 4 – 175/115
Round 5 – 195/125

Each partner completes two rounds at each station.

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