A.1 Back Squat – 5, 5, 5, 5, 5
A.2
3 Rounds
21 Wall Balls
15 Pull Ups
9 HSPU
A.3
3 Rounds
30 Barbell Good Mornings #45/#35
30 Ab Mat Sit Ups
Post loads and times to comments.
In Teams of 2:
Run 1 Mile
Then…
20 Rounds (Partners Alterante Rounds)
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Then…
10 Rounds (Partners Alternate Rounds)
10 Thrusters #95/#55
10 Toes 2 Bar
Then…
Run 1 Mile
Post partners and times to comments.
A.1 Bench Press – 3, 3, 3, 3, 3
A.2
“Boat Race”
3 Rounds
Row 500M
Run 400M
Rest 3:00 Minutes
A.3
3 x 30 Hollow Rocks
Post loads and times to comments.
A.1 Deadlift – 3, 3, 3, 3, 3
A.2
With a Partner:
16 Minute AMRAP (alternate rounds)
3 DB Manmakers #50/#35
6 Strict Pull Ups
9 Burpees
Post loads, partners and rounds to comments.
A.1 Power Snatch – 3, 3, 3, 3, 3
A.2
21-15-9
Power Snatch #95/#65
OH Squats #95/#65
Pull Ups
A.3
3 x 1:00 Minute Sandbag Holds
Post loads and times to comments.