A.1

5 Rounds
5 Bench Press
12 DB Hex Press

A.2

5 Rounds
10 Power Clean #135/#95
10 Bar Facing Burpees

A.3

3 Rounds
30 Hollow Rocks
100 Flutter Kicks

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A.1

5 Rounds
1 Hang Snatch Pull
1 Power Snatch
1 Hang Power Snatch

A.2

3 Rounds
50 KB Swings #72/#53
50 Calorie Row

A.3

3 Rounds
10 Pillar Plank to Press Up
20(e) Lunge Position Banded Rotations

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A.1

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

A.2

4 x 2:00 AMRAP
20/16 Calorie Row
Max DB Hang Clean & Jerk #50/#35
Rest 2:00

A.3

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

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A.1

5 Rounds
5 Press
10 Seated Lateral DB Riase

A.2

5 Rounds
12 Toes to Bar
Run 400M
24 DB Snatch #50/#35
Rest 1:00
(27:00 Cap)

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A.1

5 Rounds
5 Back Squats
10 DB Step Ups

A.2

12:00 AMRAP
Run 1200M
Then..
30 Double Unders/1 Front Squat
30 Double Unders/2 Front Squats
30 Double Unders/3 Front Squats
RX:#115/#85
(Sub Plate Hops for Double Unders)

A.3

Accumulate 1:00 L-Sits

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