A.1

5 Rounds
3 Power Snatch
6 Broad Jumps (sub Squat jumps or box jumps)

A.2

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

A.3

Accumulate 1:00 L-Sit

Post loads and rounds to comments.

A.1

5 Rounds
5 Deadlift
8(e) Single Leg DB RDL

A.2

15:00 EMOM
15/12 Calorie Assault Bike
20 SA DB Front Rack Squats #40/#25
25 Sit Ups

A.3

3 Rounds
30 Hollow Rocks
:30 Superman Hold

Post loads and reps to comments.

A.1

5 Rounds
5 Press
10(e) Single Arm Leaning Lateral Raise

A.2

100M DB Farmers Carry #50/#35
Into –
5 Rounds
5 Strict Pull Ups
10 Box Jump Overs
Into –
100M DB Farmers Carry

A.3

3 Rounds
10(e) Teapot
20(e) Lunge Position Band Resisted Rotation

Post loads and times to comments.

A.1

5 Rounds
5 Back Squats
:30 Band Supported Iso Squat Hold

A.2

20:00 AMRAP
20/15 Calorie Row
15 Burpees

Post loads and rounds to comments.

In Teams of 2:

5 Rounds
16 Push Press #135/#95
16 Box Jumps

5 Rounds
Run 600M
40 Front Rack Barbell Lunge #95/#65
30 Cal Assault Bike

Post partners and times to comments.

A.1

5 Rounds
3 Bench Press
10 DB Fly

A.2

4 Rounds
15 Plate Ground to OH #45/#25
25/20 Calorie Row

A.3

3 Rounds
20 Contralateral Deadbugs
10(e) Side Pillar w/ Reach

Post loads and times to comments.