A.1 Back Squat – 7, 7, 7, 7
A.2
7 Rounds
21 AbMat Sit Ups
15 Burpees
9 Deadlifts #185/#135
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In Teams of 2:
60 Toes 2 Bar
80 Calorie Row
30 Power Cleans #175/#115
160 Calorie Row
30 Power Cleans #175/#115
80 Calorie Row
60 Toes 2 Bar
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A.1 Bench Press – 3, 3, 3, 3, 3
A.2
3 Rounds
Row 500M
Run 400M
15 Burpees over Rower
Rest 1:00 Minute
A.3
3 x 1:00 Minute Sandbag Hold
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A.1 Power Snatch – 2, 2, 2, 2, 2
A.2
5 Rounds
Run 400M
12 Toes 2 Bar
Rest 1:00
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A.1 Press – 5, 5, 5, 5, 5
A.2
21 Hang Power Cleans #115/#80
21 Barbell Facing Burpees
100 Double Unders/ 300 Singles
15 Hang Power Cleans
15 Barbell Facing Burpees
75 Double Unders 225 Singles
9 Hang Power Cleans
9 Barbell Facing Burpees
50 Double Unders/150 Singles
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