A.1 Back Squat – 3, 3, 3, 3, 3
A.2
5 Minute AMRAP
Run 400M
Then AMRAP
21 Chest to Bar Pull Ups
21/15 Calorie Assault Bike
Rest 5 Minutes
5 Minute AMRAP
Run 400M
Then AMRAP
15 Toes to Bar
15/10 Calorie Assault Bike
Rest 5 Minutes
5 Minute AMRAP
Run 400M
Then AMRAP
9 Pull Ups
9/6 Calorie Assault Bike
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In Teams of 3
30 Minute AMRAP
7/5 Calorie Assault Bike
10 Medball Squat Jumps #30/#20
5 Power Clean & Jerks
1st 6 Rounds – #95/#65
2nd 6 Rounds – #115/#85
3rd 6 Rounds – #135/#95
4th 6 Rounds – #155/#105
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A.1 Bench Press – 10, 10, 10
A.2
5 Rounds
5 Power Snatch #135/#95
10 Chest to Bar Pull Ups
A.3
3 x 1:00 Minute Sandbag Hold
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A.1 Hang Power Clean – 5, 5, 5, 5, 5
A.2
21-15-9
Front Squat #135/#95
KB Swings #70/#53
Run 400M
A.3
50 Evil Wheels
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A.1 Deadlift – 10, 10, 10
A.2
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
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