100 Box Jumps

100 Jumping Pull Ups

100 KB Swings

100 Toes2 Bar

100 Push Press #45/#35

100 Hip Extensions

100 Wall Balls

100 Burpees

100 Double Unders

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A.1 Bench Press 1 RM

5, 3, 3, 2, 2, 1….

A.2

4 Rounds

20 Wall Balls

Run 200M Shuttle Run- 50M sections

30 V-Ups

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A.1

Squat Snatch 3 x 2

Squat Clean 6 x 1

A.2

10 Rounds

5 Chest 2 Bar Pull Ups

10 Push Ups- Hand Release

15 Jumping Squats

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A.1 Deadlift 1RM 5, 3, 3, 2, 2, 1…..

A.2

12 Minute AMRAP

3 Burpees over Bar

15 Thrusters #95/#65

6 Burpees over Bar

12 Thrusters #115/#85

9 Burpees over Bar

9 Thrusters #135/#95

12 Burpees over Bar

6 Thrusters #185/#135

15 Burpees over Bar

3 Thrusters #205/#155

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If you train hard, you’ll not only be hard, you’ll be hard to beat.

Herschel Walker-

A.1 Press 1RM

5, 3, 3, 2, 2, 1…

A.2

21-15-9

Power Cleans #135/#95

Ring Dips

A.3

100 x 4 Count Flutter Kicks

Max L-Sit Hold

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