A.1 Back Squat – 3, 3, 3, 3, 3
A.2
14 Minute AMRAP
40 Ab Mat Sit Ups
Run 400M
20 Burpees
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In Teams of 2:
60 Front Rack Barbell Walking Lunge #95/#65
800M Plate Run #45/#25
60 Thrusters #95/#65
800M Plate Run
60 DB Step Ups #50/#25 (20″ Box)
800M Plate Run
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A.1 Bench Press – 7, 7, 7, 7, 7
A.2
2 Minute AMRAP x 4
5 Power Snatches #115/#80
10 Push Press #115/#80
Rest 2:00 minutes
A.3
3 Rounds
20 GHDSU
20 Back Extensions
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A.1 Front Rack Barbell Lunge – 10, 10, 10, 10
A.2
Run 800M
75 KB Swings
Run 800M
A.3
3 x 30 Hollow Rocks
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A.1 Strict Press – 7, 7, 7, 7, 7
A.2
Alternating EMOM x 16 (4 Rounds):
A) 7 Wallballs + 7 Pull Ups
B) 15 Box Jumps
C) 7 Power Snatches + 7 OHS #95/#65
D) 15/12 Calorie Row
A.3
Accumulate 1:00 Minute L – Sits
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