A.1
5 Round
3 Press
30 Banded Shrug
A.2
8:00 AMRAP
12 Box Jumps
8 HSPU/ L-Sit Press
A.3
3 Rounds
30 Hollow Rocks
100 Flutter Kicks
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A.1 5 Rounds
3 Back Squat
7 Double DB RDL
A.2
15:00 AMRAP
100 Double Unders
30 Pull Ups
15 Power Clean #185/#135
A.3
3 Rounds
20 Hack Twist
10 KB Supported Deadbug – Feet
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In Teams of 2:
5 Rounds
40 Alt V-Ups
12 Devils Press #35/#20
30 Box Jumps
Run 400M (Togtether)
5 Rounds
10 Power Clean #205/#145
30 Wall Balls
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A.1
4 Rounds
7 Bench Press
12 DB Hex Press
A.2
10:00 AMRAP
15 Double Unders/30 Singles
15 Ground to OH #75/#55
A.3
3 Rounds
10 Medball Seated Throws
20 Russian Twist
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A.1
5 Rounds
3 Position Power Snatch
Floor, Hang, High Hang
A.2
4 Sets
Every Minute on the Minute
Row 150/120M
Rest 1:00
4 Sets
Every Minute on the Minute
10/8 Calorie Air Bike
Rest 1:00
4 Sets
Every Minute on the Minute
7 Burpees
Rest 1:00
4 Sets
Every Minute on the Minute
5 Clean & Jerks #95/#65
A.3
3 Rounds
10 Band Resisted Deadbugs – Hands
1:00 Plank
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