A.1
20 Minute AMRAP
Run 200M
7 DB/Odd Object Power Clean & Jerk (SA or Double DB from floor)
60 Single Unders
A.2
200 Flutter Kicks
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A.1 Deadlift – 3, 3, 3, 3, 3
A.2
21 Burpees
1 Round of “Dumbbell DT”
18 Burpees
1 Round of “Dumbbell DT”
15 Burpees
1 Round of “Dumbbell DT”
12 Burpees
1 Round of “Dumbbell DT”
A.3
3 x 30 Hollow Rocks
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A.1
150 Push Ups
At every break perform 10 Air Squats. 300 Squat limit.
A.2
3 Rounds
20 Russian Twists (No weight)
20 V-Ups
20 Hollow Rocks
Rest :30
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A.1 Press – 3, 3, 3, 3, 3
A.2
20 Minute AMRAP
5 Strict Pull Ups
10 Push Ups
15 Air Squats
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A.1
50-40-30-20-10
Odd Object/ DB Deadlift
Sit Ups
A.2
7 Minute EMOM
12 Burpees
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A.1 Squat – 3, 3, 3, 3, 3
A.2
21-15-9-3
L-Sit DB Press #40/#25
True Push Ups
Supine Ring Pull Ups
Assault Bike Calories
A.3
3 Rounds
25 GHDSU
:30 Iso GHD Hold
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