A.1 Power Snatch – 3, 3, 3, 3, 3
A.2
4 Rounds
15 Slamballs #30/#15
12 Box Step-ups #30/#20 to 20″
9 Burpees
A.3
3 Rounds
30 Banded Good Mornings
20 Heavy KB Swings
10 V-Ups
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A.1 Deadlift – 3, 3, 3, 3, 3
A.2
2 Rounds
800m Run
40/30 Calorie Row
20 Bumper Plate Ground to Overhead #45/#25
200m Bumper Plate Weighted Run #45/#25
Rest 2:00 Minutes
A.3 Accumulate 1:00 L – Sits
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A.1 Press – 3, 3, 3, 3, 3
A.2
5 Rounds
21 Deadlifts #115/#85
12 Push Presses #115/#85
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A.1 Back Squat – 3, 3, 3, 3, 3
A.2
21-18-15-12-9
KB Swings #53/#35
Run 200M
Goblet Front Squats #53/#35
Run 200M
A.3 200 AbMat Sit Ups
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In Teams of 2:
45 Chest to Bar Pull Ups
Run 400M (Together)
30 OH Squats #115/#80
Run 800M (Together)
30 OH Squats #115/#80
Run 400M (Together)
45 Chest to Bar Pull Ups
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A.1 Bench Press – 7, 7, 7, 7
A.2
3 Rounds
Row 750M
50 Walking Lunge
10 Power Snatch #95/#65
A.3
50 Unbroken Weighted AbMat Sit Ups #50/#35
Rest 2:00
50 Unbroken Weighted AbMat Sit Ups
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