A.1
5 Rounds
5 Back Squat
12 DB Lunge #50/#35
A.2
55/45 Calorie Row
Then…
10-9-8-7-6-5-4-3-2-1
Power Snatch #95/#65
Toes to Bar
Then…
55/45 Calorie Row
A.3
50 Evil Wheels
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In Teams of 2:
Run 1 Mile
60 Power Clean & Jerk #135/#95
Straight into…
2-4-6-8 Rope Climbs
80-60-40-20 Alternating V-Ups
Run 1 Mile
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A.1
5 Rounds
3 Bench Press
10 DB Hex Press
A.2
Bodyweight Pyramid
1-2-3-4-5-6-7-8-9-10
Unbroken Strict Pull Ups
1-2-3-4-5-6-7-8-9-10
Unbroken Ring(or bar) Dips
* Rest Needed Between Sets
**Penalty for breaking set = 10 Burpee Bar Taps
A.3
3 Rounds
30 DB Curls
60 Banded Tricep Extentions
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A.1
5 Rounds
3 Deadlifts
10 DB Step Ups
A.2
10 down to 1 reps of:
Front Squat #135/#95
Burpees
Ring Rows*
*:12 L-Sit after each set of Ring Rows
A.3
3 Rounds
10(e) Reactive Teapot
10 Medball to Toes
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A.1
5 Rounds
3 Hang Power Clean
3 Hang Clean Pull
A.2
5 Rounds
30 KB Swings – Go Heavy
30 HR Push Ups
20/14 Calorie Row
Rest 2:00 Between Rounds
(25:00 Cap)
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A.1
5 Rounds
3 Press
12 Seated Lateral DB Raise – AHAP
A.2
5 Rounds
Run 100m
10 Deadlifts #225/#155
Directly into
5 Rounds
Run 100m
20 Hollow Rocks
(18:00 Cap)
A.3
3 Rounds
10 Seated Medball Throw
20(e) Lunge Position Band Resisted Rotations
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