A.1

5 Rounds
3 Press
12 Lateral DB Raise

A.2

20:00 AMRAP
3 – 6 – 9 – 12 – 15….
Ring Rows
8(e) SA Front Rack DB Lunge
6(e) SA DB Shoulder to OH
RX: #35/#20

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A.1

5 Rounds
3 Back Squat
10 DB Reverse Lunge

A.2

8:00 AMRAP
7 Thrusters #75/#55
7 Pull Ups
7 Burpees

A.3

3 Rounds
10 KB Supported Deadbugs – Hands
10 KB Supported Deadbugs – Feet

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In Teams of 2:

3 Rounds
40 Power Clean & Jerk #135/#95
Row 1500M

5 Rounds
10 Deadlift #225/#155
40 Wall Balls
50 Barbell Facing Burpees

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A.1

4 Rounds
7 Bench Press
20 Deficit Push Ups

A.2

15:00 AMRAP
16 Deadlift #95/#65
32 Double Unders/64 Singles
20 Walking Lunge
32 Double Unders/64 Singles
8 Hang Cleans #95/#65

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A.1

5 Rounds
3 Hang Power Snatch
10 Double DB Bent Over Row

A.2

“The Chief”

5 x 3:00 AMRAP
3 Power Clean #135/#95
6 Push Ups
9 Air Squats
Rest 1:00

A.3

3 Rounds
:30 Hollow Hold
100 Flutter Kicks

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