A.1 Deadlift – 3, 3, 3, 3, 3
A.2
21 – 15 – 9
Front Squat #135/#95
Kettlebell Swings #70/#53
400 Meter Run
A.3
Accumulate 1:00 L – Sits
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A.1 Press – 3, 3, 3, 3, 3
A.2
4 MinuteAMRAP
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull Ups
Rest 4 minutes
4 Minute AMRAP
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 minutes
4 Minute AMRAP
15/9 Calorie Row
15 Burpees
15 Pull Ups
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A.1 Back Squat – 3, 3, 3, 3, 3
A.2
“Isabel”
30 Power Snatches #135/#95
A.3
3 x 30 Hollow Rocks
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In Teams of 2:
Weighted 800M Run #45/#25 (Together)
60 Box Jump Overs
50 Power Clean & Jerks #135/#95
60 Pull Ups
50 Power Clean & Jerks #135/#95
60 Box Jumps Overs
Weighted 400M Run #45/#25 (Together)
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A.1 Bench Press – 8, 8, 8, 8
A.2
20 Minute AMRAP
Run 200M
Row 10/14 Calories
2 Rounds
5 Pull Ups, 10 Push Ups, 15 Air Squats
A.3
L – Sits and L – Sit Developement Drills- Accumulate 1:00 Minute
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