A.1

5 Rounds
3 Back Squat
10 DB Lunge

A.2

4 x 3:00 AMRAP
1-2-3-4-5…. Power Snatch
2-4-6-8-10… Push Ups
Rest 1:30

Add Weight Each Round

A.3

3 Rounds
100 Flutter Kicks
30 Hollow Rocks
10(e) SIde Pillar w/ a Dip

Post loads and rounds to comments.

In Teams of 2:

200 Calorie Assault Bike
P.1
20 Cal Assault Bike
P.2
12 DB Deadlift #50/#35
4 lengths DB Farmers Carry
Partners switch after every 20 Cals completed on bike

Run 1,200M
100 Toes to Bar
100 Goblet Squats #50/#35
100 Pull Ups
Run 1,200M

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A.1

3 Rounds
10 Bench Press
12 DB Fly

A.2

Row 2,000/1,600M
50 Sissy Squats
30 Hang Power Cleans #155/#105

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A.1

5 Rounds
3 Hang Power Snatch
20 KB Swings AHAP

A.2

5 Rounds
10 OH Squats #95/#65
20/15 Cal Row

A.3

3 Rounds
30 Hollow Rocks
10(e) Side Pillar w/ Dip

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A.1

3 Rounds
10 Deadlift
10(e) Single Leg Elevated Hip Raise

A.2

5 Wall Walks
30 Box Jumps
20 Toes to Bar
Rest 5:00
20 Toes to Bar
30 Box Jumps
5 Wall Walks

A.3

3 Rounds
10 Medball Seated Throws
20 Russian Twist

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A.1

3 Rounds
10 Press
12 Seated Lateral DB Raise

A.2

1 Power Clean & Jerk on the :30 x 20:00

Post loads and final weights to comments.