A.1 Strict Press – 10, 10, 10
A.2
“Boat Race”
3 Rounds
Row 500M
Run 400M
Rest 3:00
A.3
100 Unbroken AbMat Sit Ups
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A.1 Back Squat – 10, 10, 10
A.2
15 Minute AMRAP
27/21 Calorie Row
21 Deadlifts #135/#95
15 Burpees
9 Push Press #135/#95
A.3
3 x 10 (e) Plank Position DB Rows
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In Teams of 3 (30 Minute Cap)
60/40 Calorie Assault Bike
60 Box Jump Overs
60 Power Cleans #155/#105
60 Toes to Bar
60 Push Jerks #155/#105
60 Box Jump Overs
60/40 Calorie Assault Bike
60 Box Jump Overs
60 Power Cleans #135/#95
60 Toes to Bar
60 Push Jerks #135/#95
60 Box Jump Overs
60/40 Calorie Assault Bike
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A.1 Bench Press – 5, 5, 5, 5, 5
A.2
5 Minute AMRAP
15-12-9
Kettlebell Swing #70/#53
Front Squat #155/#105
Calorie Row
Rest 5 Minutes
5 Minute AMRAP
15-12-9
Kettlebell Swing #70/#53
Front Squat #135/#95
Calorie Row
A.3
5 x 1:00 Plank Hold
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A.1 Hang Power Snatch – 3, 3, 3, 3, 3
A.2
3 Rounds
30/21 Calorie Row
25 Wallballs
20 DB Hang Clean and Jerks #50/#35
A.3
Accumulate 1:30 L-Sit
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