A.1 Deadlift – 1RM (For the day – Heavy Single)
A.2
20 Minute EMOM
Odd Minutes: Calorie Row 15/12
Even Minutes: 12 Lateral Burpees Over Rower
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In Teams of 2:
Run 1 Mile
30 Power Cleans #185/#130
10 Rounds
10 Wall Balls
10 Burpees
10 V-Ups
30 Power Cleans #185/#130
Run 1 Mile
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A.1 Bench Press – 2, 2, 2, 2, 2
A.2
15 – 12 – 9
Box Jumps
Pull Ups
Power Snatch #115/#80
A.3
3 x :30 Hollow Holds
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A.1 Deadlift – 2, 2, 2, 2, 2
A.2
8 Minute AMRAP
5 DB Burpees
10 DB Walking Lunges
A.3
5 Rounds
:30 Assault Bike Sprint
:30 Rest
:30 Row Sprint
:30 Rest
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A.1 Push Press – 2, 2, 2, 2, 2
A.2
5 Minute AMRAP
50/35 Calorie Row
AMRAP Macho Man #115/#80
Rest 5 Minutes
5 Minute AMRAP
35/25 Calorie Row
AMRAP Macho Man #135/#95
Rest 5 Minutes
5 Minute AMRAP
20/15 Calorie Row
AMRAP Macho Man #155/#105
“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks
A.3
200 Ab Mat Sit Ups
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