A.1 Power Clean – 1RM Find a heavy single for the day
A.2
5 Rounds
10 Strict Handstand Push Ups
20 Russian KB Swings #70/53#
30 AbMat Sit Ups
40 Double Unders/80 Singles
Post loads and times to comments.
A.1 Deadlift – 1RM Find a heavy single for the day
A.2
5 Minute AMRAP
50 Wallballs
Then AMRAP…
12 Deadlifts #185/#135
12 Lateral Barbell Burpees
Rest 5 Minutes
5 Minute AMRAP
35 Wallballs
Then AMRAP…
9 Deadlifts #225/#155
9 Lateral Barbell Burpees
Rest 5 Minutes
5 Minute AMRAP
20 Wallballs
Then AMRAP…
6 Deadlifts #275/#185
6 Lateral Barbell Burpees
Post loads and scores to comments.
A.1 Press – 1RM Work up to a heavy single for the day
A.2
20 Minute AMRAP
30 Hang Power Cleans #95/#65
30 Push Presses #95/#65
30/21 Calorie Row
30 Toes to Bar
Post loads and rounds to comments.
A.1 Back Squat – Find your 1RM
A.2
3 Rounds
Run 400M
12 DB Power Snatches
21 Single Dumbbell Squats
RX: #50/#35
A.3
50 V-Ups
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In Teams of 2:
Run 1 Mile (together)
3 Rounds
18 Deadlifts #275/#185
30 Box Jump Overs
42 Toes to Bar
Run 1 Mile (Together)
Post partners and times to comments.