A.1 Bench Press – 5, 5, 5, 5, 5
A.2
3 Rounds
20 Wallballs
20 Power Snatches #75/#55
20 Box Jumps
20 Push Presses #75/#55
20/14 Calorie Row
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A.1 Power Clean – 5, 5, 5, 5, 5
A.2
6 Rounds
25/20 Calorie Row
12 Burpees
:45 KB Front Rack Hold
A.3
3 x 30 Hollow Rocks
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A.1 Front Rack Barbell Lunge – 8, 8, 8, 8
A.2
At the 0:00
5 Minute AMRAP Back Squat
21 Reps – #155/#105
21 Reps – #185/#135
Time Remaining, Max Reps – #225/#155
Rest 3:00 Minutes
At the 8:00
5 Minute AMRAP Bench Press
21 Reps – #135/#95
21 Reps – #155/#105
Time Remaining, Max Reps – #185/#125
Rest 3:00 Minutes
At the 16:00
5 Minute AMRAP Deadlift
21 Reps – #185/#135
21 Reps – #225/#155
Time Remaining, Max Reps – #275/#185
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A.1 Press – 5, 5, 5, 5, 5
A.2
15 Minute AMRAP
30 Double Unders
15 Power Cleans #115/#80
30 Double Unders
15 Toes 2 Bar
A.3
4 x :30 Handstand Holds
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A.1 Back Squat – 5, 5, 5, 5, 5
A.2
3 Minute AMRAP
21 OH Squats #95/#65
21 Burpees Over the Erg
Max Cal Row
Rest 3:00
3 Minute AMRAP
18 OH Squats #105/#75
18 Burpees Over the Erg
Max Cal Row
Rest 3:00
3 Minute AMRAP
15 OH Squats #115/#80
15 Burpees Over the Erg
Max Cal Row
Rest 3:00
AMRAP 3
12 OH Squats #125/#85
12 Burpees Over the Erg
Max Cal Row
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In Teams of 2 In 30:00 Minutes or Less:
Row 80 Calories
60 Power Snatches #95/#65
60 Barbell Facing Burpees
Row 80 Calories
40 Power Snatches #115/#80
40 Barbell Facing Burpees
Row 80 Calories
20 Power Snatches #135/#95
20 Barbell Facing Burpees
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