A.1
5 Rounds
3 Bench Press
10 DB Fly
A.2
15:00 AMRAP
10 Plate Ground to OH
20 SA DB Push Press – alt as needed
30 KB Swings #70/#53
A.3
3 Rounds
Max Plate Curls
30 Banded Tricep Extension
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A.1
4 x 6 Front Rack Barbell Step Up
A.2
Row 500m/450m
15-12-9-6-3
Front Squat #135/#95
Box Jumps
Row 500m/450m
Post loads and times to comments.
A.1
5 Round
3 Deadlift
:30 Superman Hold
A.2
3-6-9-12-15
Power Cleans #115/#85
Bike Calories/Row(6, 9, 12, 15, 18)
Push Jerks
Bike Calories/Row(6, 9, 12, 15, 18)
(18:00 Cap)
A.3
3 Rounds
10 Pillar Hold w/ alt Reach
10 KB Supported Deadbugs – Feet
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A.1
5 Rounds
3 Press
12 Seated Lateral DB Raise
A.2
Run 800m
Row 1000m
Row 800m
A.3
Accumulate 1:00 L-Sit
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A.1
5 Rounds
3 Back Squat
10 DB Step Up
A.2
3 Rounds
Run 400m
21 KB Swings
12 Pull Ups
A.3
3 Rounds
30 Hollow Rocks
30 AbMat Sit Ups
Post loads and times to comments.
In Teams of 2:
5 Rounds
Run 400m
10 Burpees
18 Toes to Bar
10 Burpees
30 Box Jumps
10 Burpees
40 KB Swings
10 Burpees
3 Rounds
Run 600m
20 Power Snatch #135/#95
Post partners and times to comments.