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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A.1
Power Snatch
10 Power Snatch #95/#65
8 Power Snatch #115/#80
6 Power Snatch #135/#95
4 Power Snatch #155/#105
2 Power Snatch #165/#115
A.2
“Helen”
3 Rounds
Run 400M
21 KB Swings
12 Pull Ups
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A.1 Back Squat – 2, 2, 2, 2, 2
A.2
15 Minute AMRAP
50 Double Unders/ 100 Singles
25/18 Calorie Row
12 DB Hang Squat Cleans #50/#35
A.3 Accumulate 1:00 Minute L – Sits
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In Teams of 2:
Run 1,000M
10 Rounds
12 Chest 2 Bar Pull Ups
9 Power Snatch #115/#80
6 HSPU/ 15 Ring Push Ups
Run 1,000M
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A.1 Bench Press 3, 3, 3, 3, 3
A.2
10:00 Minute “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
A.3
4 x 15 Back Extensions
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