A.1

5 Rounds
5 Deadlift
10 Goblet Squat

A.2

3 x 4:00 AMRAP
27/21 Calorie Row
21 Front Squats #95/#65
15 Burpee Pull Ups
Rest 3:00
Pick up where you left off each AMRAP

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A.1

5 Rounds
5 Press
10 Empty Barbell Front Raise

A.2

5 Rounds
Run 200m
10 Hang Clean & Jerk #115/#85
(15:00 Cap)

A.3

4 Rounds
20 Ipsilateral Deadbugs
1:00 Plank

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A.1 5 Rounds
5 Back Squat
6 Strict Pull Ups – Band Resisted if up for extra challenge

A.2

3 Rounds
Run 400m
20 Power Snatch #95/#65
Run 400m
20 Burpee Box Jumps
(30:00 Cap)

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In Teams of 2:

5 Rounds
40 Ball Slams #30/#15
20 Renegade Rows #50/#35

3 Rounds
Row 1000m
50 Cal Assault Bike
50 Goblet Squats #50/#35

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A.1

5 Rounds
3 Bench Press
10 Deficit Push Ups

A.2

15:00 AMRAP
30 Heavy KB Swings
30 KB Ballistic Rows
Run/Sprint 100m

A.3

3 Rounds
10 Alternating Hammer Curls
30 Banded Tricep Extensions

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