A.1

5 Rounds
5 Deadlift
10(e) Standing Single Arm DB Row

A.2

20:00 AMRAP
Row 500M
15 Burpees Over Rower
Run 400M
15 Burpees Over Rower

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A.1

5 Rounds
5 Press
10 Seated Lateral DB Raise

A.2

3 Rounds
24 Alternating DB Snatch #50/#35
20 Toes to Bar (V-Ups)

A.3

3 Rounds
10(e) 1/2 Kneeling SA DB Arnold Press
20 DB Shrug

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A.1

5 Rounds
5 Back Squats
30 DB Calf Raise

A.2

21:00 EMOM
Minute 1: 5 Clean & Jerk #135/#95
Minute 2: 12 Wall Balls
Minute 3: 75 Singles Unders

(Modify as needed to fit within 1:00 time frame)

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In Teams of 2:

5 Rounds
30 Wall Balls
30 Push Ups
30 Cals Assault Bike

Run 1 Mile

5 Rounds
30 Wall Balls
30 Push Ups
30 Cals Assault Bike

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A.1

5 Rounds
3 Bench Press
10 DB Pull Over

A.2

5 Rounds
10 DB Thrusters #50/#35
10 Lateral Burpees over DB’s

A.3

3 Rounds
20 4-Way Deadbugs
20 SA KB Swing w/ switch

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