A.1 Strict Press – 4, 4, 4, 4, 4
A.2
5 Rounds
Run 200M
30 Double Unders/ 60 Singles
9 Hang Squat Cleans #115/#80
A.3
21-18-15-12-9
Weighted Ab Mat Sit Ups
Weighted Back Extensions
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A.1 Back Squat – 5, 5, 5, 5, 5
A.2
18 Minute AMRAP
18 Calorie Row
15 Wall Balls
12 DB Snatch #50/#35
9 Toes 2 Bar
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In Teams of 3:
5 Rounds
Run 600M
60 Box Jump Overs
60 Front Squats **
**Round 1 – Front Squats loaded at #115/#80
Round 2 – Front Squats loaded at #135#/95
Round 3 – Front Squats loaded at #155/#105
Round 4 – Front Squats loaded at #185/#135
Round 5 – Front Squats loaded at #205/#145
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A.1 Bench Press – 5, 5, 5, 5, 5
A.2
21 Calorie Row
21 Barbell Facing Burpees
21 Power Cleans #135/#95
21 Barbell Facing Burpees
21 Calorie Row
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A.1 Strict Press – 8, 8, 8, 8
A.2
8 Minute AMRAP
10 Toes 2 Bar
30 Double Unders/ 60 Singles
Rest 4:00 Minutes
8 Minute AMRAP
Wall Balls
15 Ab Mat Sit Ups every break
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