A.1

3 Rounds
10 Press
12 Seated DB Lateral Raise

A.2

5 Rounds
Run 400M
30 Box Jumps
30 Wall Balls

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A.1

3 Rounds
10 Back Squat
:45 Band Resisted Iso Squat Hold

A.2

12-9-6 Goblet Squats #70/#53
50′ Single Arm Front Rack KB Carry
9-6-3 Strict Pull Ups

A.3

3 Rounds
30 Hollow Rocks
Rest :30

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In Teams of 2:

Run 800M (Together)
80 V-Ups
20 Wall Walks/Hands only Inch Worms
80 V-Ups
Run 800M (Together)

4 Rounds
30 Calorie Assault Bike
12 Front Squats #155/#105
30 Calorie Assault Bike
20 Knees to Elbows
30 Calorie Assault Bike
40 Supine Ring Rows

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A.1

5 Rounds
5 Bench Press
:30 Handstand Hold

A.2

3 Rounds
10 Burpee Box Jump Overs
10 Power Cleans #155/#105
Rest 2:00
3 Rounds
Run 300M
20 Wall Balls

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A.1

5 Rounds
3 Power Snatch
20 Banded Face Pull

A.2

7 Rounds
10 Left Arm DB Snatch
10 Right Arm DB Snatch
10/8 Cal Assault Bike
(Row 15/12 Cal Row)

A.3

3 Rounds
10 Medball Seated Throws
30 Medball to Toe Crunch

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