A.1 Back Squat – 3, 3, 3, 3, 3
A.2
16 Minute AMRAP
21/15 Calorie Row
21 Kettlebell Swings
12 Pull Ups
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In Teams of 2:
30 Minute AMRAP
50 Calorie Row
40 Pull Ups
30 Power Cleans
20 Thrusters
Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115
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A.1 Bench Press – 10, 10, 10
A.2
15 Minute AMRAP
5 Burpee Box Jumps
10 Slamballs
15 Air Squats
A.3
3 x :30 Hollow Holds
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A.1 Power Snatch – 3, 3, 3, 3, 3
A.2
In 5:00 Minutes
700M Row
Then AMRAP
7 Squat Cleans #95/#65
25 Double Unders/50 Singles
Rest 5:00 Minutes
In 5:00 Minutes
500M Row
Then AMRAP
5 Squat Cleans #115/#85
25 Double Unders/50 Singles
Rest 5:00 Minutes
In 5:00 Minutes
300M Row
Then AMRAP
3 Squat Cleans #135/#95
25 Double Unders/50 Singles
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A.1 Deadlift – 10, 10, 10
A.2
10 Rounds
200m Run
5 Strict Pull Ups
10 KB Swings #53/#35
15 Push Ups
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