A.1 Bench Press – 4, 4, 4, 4, 4
A.2
7 Rounds
10 Barbell Reverse Lunges #95/#65, 5 each leg (Front Rack or Zercher Carry)
10 Hang Power Snatch #95/#65
20 Lateral Hops over Bar (1 Jump = 1 Rep)
200 Meter Row
Rest 1:00 Between Rounds. Record total time
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A.1 Deadlift – 4, 4, 4, 4, 4
A.2
5 Rounds
9 Deadlifts #225/#155
15 Box Jumps 24/20
21 KB Swings
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A. 1 Press – 4, 4, 4, 4, 4
A.2
15 Minute AMRAP
30 Double Unders/ 60 Singles
15 Power Cleans #115/#80
30 Double Unders
15 Toes 2 Bar
A.3
3 Rounds (Not For Time but Quality)
4 L – Pull Ups
8 Ring Push Ups
12 Calorie Row
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A.1 Barbell Cycling
AMRAP :20s – Clusters #115/#80
Rest :40s
AMRAP :40s – Clusters #135/#95
Rest 1:20
AMRAP 1:00 – Clusters #165/#110
Rest 1:20
AMRAP :40s – Clusters #135/#95
Rest :40s
AMRAP :20s – Clusters #115/#80
A.2
Ascending Ladder for 7:00…
3 Thrusters #95/#65, 3 Barbell-Facing Burpees
6 Thrusters #95/#65, 6 Barbell-Facing Burpees
9 Thrusters #95/#65, 9 Barbell-Facing Burpees
12 Thrusters #95/#65, 12 Barbell-Facing Burpees
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In Teams of 2:
100 Calorie Row
100 DB Snatches #50/#35
100 Lateral Barbell Burpees
100 Thrusters #115/#80
100 Lateral Barbell Burpees
100 DB Snatches #50/#35
100 Calorie Row
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