A.1 Deadlift – 5, 5, 5, 5, 5
A.2
5 Rounds
Max Bodyweight Bench Press
Max Strict Pull Ups
Row 500M
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A.1 Press – 5, 5, 5, 5, 5
A.2
4 Minute AMRAP
21/15 Calorie Row
21 KB Swings
21 Thrusters #75/#55
Rest 4 Minutes
4 Minute AMRAP
15/10 Calorie Row
15 KB Swings
15 Thrusters #95/#65
Rest 4 Minutes
4 Minute AMRAP
9/6 Calorie Row
9 KB Swings
9 Thrusters #115/#85
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A.1 Squat – 5, 5, 5, 5, 5
A.2
12 Minute AMRAP
9 Hang Power Cleans #135/#95
12 Push-ups
15 Deadlifts #135/#95
A.3
3 x 1:00 Planks
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In Teams of 2:
5 Rounds
18 Thrusters #115/#75
2 Legless Rope Climbs/ 30 Pull Ups
3 Rounds
40 Box Jumps
30 Knees to Elbows
20 HSPU
150 Wall Balls
800M Run (Together)
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A.1 Bench Press – 3, 3, 3, 3, 3
A.2
“Helen”
3 Rounds
Run 400M (Row 600M/Bike 30 Cal)
21 KB Swings
12 Pull Ups
A.3
3 x :30 Hollow Hold
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