A.1

5 Rounds
3 Bench Press
12 DB Hex Press

A.2

8 x 2:00 EMOM
1 Rope Climb/3 Strict Pull Ups
8 DB Floor Press #50/#35
Max Sit Ups

A.3

3 Rounds
:20 Hollow Hold
20 Medball Russian Twist
100′ Single Arm DB Farmers Carry

Post loads and sit ups to comments.

A.1

4 Rounds
8 Back Squats
8(e) Bench Adduction

A.2

18:00 AMRAP
100 Wall Balls
80 DB Snatch #50/#35
60 Box Jumps Overs
40 HSPU/DB L-Sit Press
Max Cal Row

A.3

3 Rounds
1:00 Plank
10 Lateral Ball Slams

Post loads and reps to comments.

A.1

4 Rounds
7 Back Squat
:30 Band Supported Full Squat

A.2

60/45 Cal Assault Bike
12 Devils Press #35/#20
Run 800M
12 Devils Press #35/#20
Row 600/450M
12 Devils Press #35/#20
(25:00 Cap)

Post loads and times to comments.