A.1 Bench Press – 5, 5, 5, 5, 5
A.2
3 Rounds:
Minutes 0-2 – 24 Alternating DB Snatches #50/#35
Minutes 2-4 – 25 Wall Balls
Minute 4-5 – 1:00 for Max Pull Ups
Minute 5-6 – Rest
A.3
100 Unbroken Ab Mat Sit Ups
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A.1 Pausing Front Squat – 2, 2, 2, 2, 2
A.2
12 Minute AMRAP
12 Deadlifts #225/#155
12 DB Push Press #50/#35
12 Ring Dips
A.3
Accumulate 1:00 L – Sit
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A.1 Hang Power Snatch – 3, 3, 3, 3, 3
A.2
3 Minute AMRAP
15/12 Calorie Row
12 Power Snatches #95/#65
Rest 3:00
3 Minute AMRAP
15/12 Calorie Row
8 Power Snatches #115/#80
Rest 3:00
3 Minute AMRAP
15/12 Calorie Bike
4 Power Snatches #135/#95
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A.1 Squat – 5, 5, 5, 5, 5
A.2
“Dirty 30”
For Time:
30 Box Jumps
30 Pull Ups
30 Kettlebell Swings #53/#35
30 Front Squats #115/#80
30 Toes to Bar
30 Push Press #115/#80
30 Deadlifts #115/#80
30 Wall Balls
30 Burpees
30 Double Unders/ 60 Singles
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