A.1
3 Rounds
20 DB Lunge – Start light and increase weight with little to no rest
A.2
10 Rounds
10 Burpees
10-1 Power Clean #135/#95
(18:00 Cap)
A.3
3 Rounds
10 Dragon Flags
10(e) Side Pillar w/ Dip
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A.1
5 Rounds
5 Deadlifts
10(e) Bench Assisted DB RDL
A.2
4 Rounds
Row 500m/450m
30 Weighted Step Ups
20 Weighted Sit Ups
A.3
Accumulate 1:00 L-Sits
10(e) Teapot After each Effort
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A.1
5 Rounds
5 Press
12 Seated Lateral DB Raise
A.2
3 Rounds
20 Burpee Pull Ups
20 Front Squats
20 Box Jumps
(25:00 Cap)
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A.1
5 Rounds
5 Back Squat
5 Chin Ups
A.2
15:00 AMRAP
3 Wall Walks
15/12 Calorie Row
10 Hang Power Snatch #115/#75
A.3
3 Rounds
20 Deadbugs
20 Lunge Position Banded Rotations
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In Teams of 2:
5 Rounds
Run 400m(together)
20 Burpees
10 HSPU/20 L-Sit DB Press
20 Ring Dips
14-12-10-8-6-4-2
Power Clean #205/#145
Strict Pull Ups
100 Goblet Squats #50/#35
100 Cal Assault Bike
100 Goblet Squats
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A.1
5 Rounds
3 Bench Press
10 Dips
A.2
2 Rounds
Row 750m
50 Wall Balls
A.3
Accumulate 1:00 L-Sits
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