A.1 Press – 5, 5, 5, 5, 5
A.2
18 Minute AMRAP
20 DB Snatch #50/#35
20 DB Box Step Ups #50/#35
30/22 Calorie Row
20 Pull Ups
A.3
3 x :30 Hollow Holds
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A.1 Back Squat – 5, 5, 5, 5, 5
A.2
Run 400M
25 Thrusters #75/#55
Run 400M
25 Burpees
Run 400M
25 Thrusters #75/#65
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In Teams of 2:
3 Rounds
20 Front Rack Lunge #135/#95
20 Clean & Jerk #135/#95
5 Rounds
40 Push Ups – Hand Release
2 Rope Climbs (15 Pull Ups = 1 Rope Climb)
20 Overhead Squats #115/#85
Run 1 Mile (together)
20 Overhead Squats #115/#85
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A.1 Bench Press – 3, 3, 3, 3, 3
A.2
7 Rounds
100M Shuttle Run
Max Strict Pull Ups
Score = Total # of pull ups over 7 rounds
A.3
3 x 20 V-Ups
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A.1 Power Snatch – 3, 3, 3, 3, 3
A.2
3 Rounds
400M Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
RX: #115/#85
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