A.1

3 Rounds
10 Press
20 Banded Face Pull
30 Banded Shrug

A.2

1-2-3-4-5-6-7-8-9-10
Power Snatch #115/#75
Burpee Pull Up
(20:00 Cap)

A.3

5 Evil Wheels

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A.1

3 Rounds
10 Back Squat
10(e) Single Arm DB Split Squat

A.2

5 Rounds
30 Heavy KB Swings
20 Medball Toe Touch(Crunch)
1/2 Gasser

A.3

3 Rounds
20 4 Way Deadbugs
10(e) Banded Thoracic Rotations

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In Teams of 2:

5 Rounds
40 Air Squats
20 Power Cleans #155/#105
Run 400m

4 Rounds
40 Calorie Assault Bike
40 DB Lunge #50/#35

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A.1

5 Rounds
5 Bench Press
12 DB Floor Fly

A.2

21-15-9
HSPU/ L-Sit DB Press #35/#20
Ring Dips
Push Ups

A.3

50 Evil Wheels

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A.1

4 Rounds
8 Barbell Hip Thrust
10 DB RDL

A.2

150 Push Ups
100 Step Ups
50 Pull Ups
(Partition or not)

Rest 5:00

75/50 Calorie Row

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