A.1 Bench Press 10, 10, 10

A.2

3 Rounds

1 Minute Max Pull Ups

1 Minute Max Box Jumps

1 Minute Max KB Swings

1 Minute Max Calorie Row

1 Minute Rest

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A.1

Bench Press 3RM, Max Reps @80% of 3RM

Pendlay Barbell Row 8, 8, 8, 8

A.2

3 Rounds

Row 500M

12 Burpees

21 Box Jumps

A.3

3 x 20 Weighted Sit Ups

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3 Rounds of:

3 Rounds

15 Burpees

20 Front Squats

While Partner A does burpees, Partner B does front squats. Then switch.

3 Rounds

25 Box Jumps

30 KB Swings

While Partner A does box jumps, Partner B does kb swings. Then switch.

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A.1 Wendler Press- Week #3, Cycle #4

70% x 3, 80% x 3, 90% x 3+ and 50% x 10

A.2

15 Minute AMRAP

30 Wall Balls

DB/KB  Farmers Carry Up/Back/Up

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A.1 Wendler Press – Week #4, Cycle #3, De-Load Week

40% x 5, 50% x 5, 60% x 5 and 50% x 10

A.2

EMOM for as long as possible

7 Thrusters #75/#55

7 Pull Ups

7 Burpees

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100 Toes 2 Bar

Then….

42 Thrusters #100/#70

Run 800M- Each partner runs

30 Thrusters

Run 400M

18

Thrusters

Run 200M

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