A.1 Bench Press 2, 2, 2, 2, 2, 2

A.2 “Tabata”

20 Seconds of Work, 10 Seconds of Rest for 8 Rounds:

Row for Calories

Push Ups

Abmat Sit Ups

Box Jumps

Complete all 8 rounds before moving to the next movement.

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A.1 Power Snatch 2, 2, 2, 2, 2, 2

A.2

EMOM 10 Minutes

Odd: Row 15 Calories

Even: AMRAP Plate to OH #45/#25

A.3

3 x 20 GHDSU

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

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

A.2

12 Minute AMRAP

3 Hang Power Clean #155/#110

6 Wall Balls

9 Box Jumps

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A.1 Back Squat- Wendler Week #3

75% x 5, 85% x 3, 95% x 1+ and 50% x 10 of 90% of 1RM

A.2

“Liquid Cocaine”

5 Rounds

5 Clean & Jerk #155/#105

10 C2B Pull Ups

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