A.1

5 Rounds
3 Press
20 Banded Shrug

A.2

2 Rounds
2-3-4-3-2 Power Snatch #135/#95
5-10-15-10-5 L-Sit Press #35/#20
Rest 2:00

A.3

Accumulate 1:00 L-Sit

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A.1

5 Rounds
3 Back Squat
10 DB Lunge

A.2

5 Rounds
20 Hollow Rocks
30 KB Swings #70/#53
500M Row
(25:00 Cap)

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In Teams of 2:

6 Rounds
20 Front Rack Lunge
30 Cal Assault Bike

4 Rounds
6 Bear Complex
(1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Behind the Neck Press)

RX: #135/#95

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A.1

3 Rounds
10 Bench Press
10 Strict Pull Ups

A.2

On a running clock 5:00
Max Calorie Row

Rest 1:00

5:00 AMRAP
2-4-6…
Push Press #115/#75
Toes to Bar

Rest 1:00

5:00
Max Calorie Row

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A.1

5 Rounds
5 Hang Power Clean
15(e) DB Row

A.2

Row 1,000/900M
10 Power Clean & Jerk #135/#95
Row 750/675M
10 Power Clean & Jerk
Row 500/450
10 Clean& Jerk
(15:00 Cap)

A.3

3 Rounds
15 Weighted Sit Ups
8 Hanging Knee Raise

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A.1

3 Rounds
10 Deadlift
10 Staggered Stance DB RDL

A.2

20:00 AMRAP
Run 200M
16 V-Ups
16 Alternating DB Clean & Jerks #50/#35
Run 200M
16 V-Ups
16 Push Ups

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