A.1 Bench Press – 5, 5, 5, 5, 5
A.2
“Fran”
21-15-9
Thrusters #95/#65
Pull Ups
A.3
3 Rounds
:30 GHD Hold
:30 Back Extension Hold
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A.1 Overhead Squats – 3, 3, 3, 3, 3
A.2
15 Minute AMRAP
60 Double Unders/ 180 Singles
30/21 Calorie Row
15 Overhead Squats #95/#65
A.3
Accumulate 1:00 Minute L – Sits
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A.1 Power Snatch – 3, 3, 3, 3, 3
A.2
“The Chief”
5 Rounds
3 Minute AMRAP
3 Power Cleans #135/#95
6 Push Ups
9 Air Squats
Rest 1:00 Minute
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A.1 Press – 5, 5, 5, 5, 5
A.2
“Boat Race”
3 Rounds
Row 500M
Run 400M
Rest 3:00 Minutes
A.3
Sandbag Holds 3 x 1:00 Minute
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