A.1 Back Squat – 8, 8, 8, 8
A.2
3 Rounds
50 Air Squats
7 Bar Muscle Ups*
10 Hang Power Cleans #135/#95
*Sub Chest 2 Bar Pull Ups
A.3
10 Minute Alternating EMOM
Even: 15 KB Swings #53/#36
Odd: Max Rep Toes 2 Bar in :40 Seconds
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In Teams of 3:
600M Team Weighted Run
70 Power Clean & Jerks #95/#65
600M Team Weighted Run
50 Power Clean & Jerks #135/#95
600M Team Weighted Run
30 Power Clean & Jerks #185/#135
600M Team Weighted Run
The Team Runs Together with a single weight #45/#25. Pass the weight around as the team sees fit during the run. Entire team must return from run before the clean and jerks can be started.
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A.1 Bench Press – 3, 3, 3, 3, 3
A.2
21-15-9
Deadlift #225/#155
30-20-10
Push Ups
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A.1 Pendlay Barbell Row – 8, 8, 8, 8, 8
A.2
16:00 Minute EMOM
:30 Max Calorie Bike
:30 Max KB Swings
:30 Max Calorie Row
A.3 3 Rounds
Max Push Plank
Rest 2:00 Minutes
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A.1 Push Jerk – 3, 3, 3, 3, 3
A.2
10 Rounds
5 Bar Facing Burpees
2 Squat Cleans #165/#115
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