A.1

5 Rounds
3 Deadlift
10 DB RDL

A.2

12 Minut AMRAP
Run 200M
6 Chest to Bar Pull Ups
9 Power Snatch #135/#95
(Goal is to keep each movement @1:00)

A.3

Accumulate 1:00 L-Sit
10(e) Teapot after each round

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A.1

5 Rounds
3 Press
20 Banded Shrugs

A.2

40-30-20-10
Wall Balls
Box Jumps
KB Swings #53/#36

A.3

3 Rounds
10(e) Side Pillar w/ Reach
12(e) Teapot

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A.1

5 Rounds
3 Back Squat
10 DB Box Step Ups

A.2

30 OH Squats #95/#65
150 Double Unders/300 Singles
50/40 Calorie Row

Rest 2:00

50/40 Calorie Row
150 Double Unders/300 Singles
30 OH Squats #95/#65

(18:00 Time Cap)

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In Teams of 2:

40yd DB Front Rack Walking Lunge #35/#20
Row 1000M
6 Wall Walks
6 Rope Climbs
4 Wall Walks
6 Rope Climbs
6 Wall Walks
Row 100M
40yd DB Front Rack Walking Lunge

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A.1

4 Rounds
7 Bench Press
10 DB Fly

A.2

15 – 10 – 5 Power Clean & Push Press #155/#115
75 – 50 – 25 Calorie Row

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A.1

5 Rounds
10 Front Rack Step Up
50M DB Farmers Carry

A.2

3 Rounds
Run 800M
50 Alternating DB Snatch #50/#35
30/24 Calorie Row
Rest 3:00
(30:00 Cap)

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