A.1 Back Squat – Heavy single for the day, 1RM

A.2

7 Minute AMRAP (Scaled)

3 Thrusters #100/#65 (#65/#45)

3 Chest 2 Bar Pull Ups (Jumping Chin Over Pull Ups)

6 Thrusters

6 Chest 2 Bar Pull Ups

9 Thrusters

9 Chest 2 Bar Pull Ups

Increase reps by 3 each round until time is up.

A.3

3 Rounds

20 Hip Bridges

20 Banded Good Mornings

Post loads and rounds to comments.

In Teams of 2:

200 Calorie Assault Bike
100 Chest to Bar Pull Ups
30 Power Clean and Jerks #115/380
24 Power Clean and Jerks #135/#95
18 Power Clean and Jerks #155/#105
12 Power Clean and Jerks #185/#135
6 Power Clean and Jerks #205/#145

(45 Minute Time Cap)

A.1 Bench Press – 3, 3, 3, 3, 3

A.2

13 Minute AMRAP
70 Alternating DB Snatches #50/#35
60 Wallballs
50 Calorie Row
40 Handstand Push Ups

A.3

3 Rounds

20 GHDSU

20 Back Extensions

Post loads and total reps to comments.

A.1 Pendlay Barbell Row – 8, 8, 8, 8

A.2

5 Rounds

30 KB Swings #53/#36

100 Single Unders

A.3

50 Weighted Ab Mat Ups

Post loads and rounds to comments.

A.1 Power Snatch – 3, 3, 3, 3, 3

A.2
In a 5:00 Window…
100 Double Under

AMRAP:
12 Front Squats #95/#65
4 Burpee Box Jump Overs

Rest 5:00
In a 5:00 Window…
100 Double Under

AMRAP:
8 Front Squats #115/#80
4 Burpee Box Jump Overs

Rest 5:00
In a 5:00 Window…
100 Double Under

AMRAP:
4 Front Squats #135/#95
4 Burpee Box Jump Overs

Post loads and rounds to comments.