A.1
Row 150/100 Calories
Rest 5:00 Minutes
A.2
4 Rounds
10 DB Box Step Ups #35/#20
15 Push Ups
20 KB Swings #53/#35
A.3
3 Rounds
20 Hollow Rock
20 Superman
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A.1 Back Squat – 9 – 7 – 5 – 7 – 9
A.2
2 Rounds
15 Power Clean & Jerks #95/#65
Row 250/200M
15 Hang Power Snatch #95/#65
Row 250/200M
15 Hang Squat Clean #95/#65
Row 250/200M
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In Teams of 2:
4 Rounds
20 Chest 2 Bar
20 Squat Cleans #135/#95
40 Box Jumps 24/20
5 Rounds
Run 400M
50 Push Press, #75/#55
2 Rounds
400 M Farmer’s Carry #50/#35
100 M Front Rack Lunge #135/#95
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A.1 Bench Press – 4, 4, 4, 4, 4
A.2
Run 800M
30/21 Calorie Row
25 Burpees
20 Power Clean & Jerks #115/#80
A.3
50 Evil Wheels
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A.1 Front Squat – 4, 4, 4, 4, 4
A.2
15 Minute AMRAP
60 Double Unders/ 120 Single
30 Walking Lunge
15 Deadlift #225/#155
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