A.1 Bench Press – 5, 5, 5, 5, 5
A.2
Run 300m
21 Shoulder to OH
Rest 1:00
Run 300m
18 Shoulder to OH
Rest 1:00
Run 300m
15 Shoulder to OH
Rest 1:00
Run 300m
12 Shoulder to OH
Rest 1:00
Run 300m
9 Shoulder to OH
RX: #135/#95
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A.1
Every 4:00 Minute x 5
Run 200M
20 Burpees
20 Jumping Lunges
A.2
4 x 20 4 Way Deadbugs
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A.1 Hang Power Snatch – 3, 3, 3, 3, 3
A.2
2 Rounds
180 Single Unders
Run 600m
30 Knees to Elbows
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A.1
On The 3:00 x 5
10 10M(30 Feet) Shuttle Runs
10 Burpees
20 Alternating DB Snatch #50/#35
A.2
200 Sit Ups
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A.1 Deadlift – 5, 5, 5, 5, 5
A.2
Every 3:30 x 5
20 Alternating DB Snatch #50/#35
20 SA DB Front Squat
100 Rope Skips
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A.1 Press – 5, 5, 5, 5, 5
A.2
4 Rounds
In a 3:00 Minute Window
Row 500M
Max DB Push Press #50/#35
Rest 2:00 Minutes
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A.1
12 Minute AMRAP
9 KB/DB/Odd Object Swings
5 Burpees
A.2
3 Rounds
10 V-Ups
20 Supermans
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