A.1 Pendlay Barbell Row – 12, 12, 12, 12
A.2
3 Rounds
Run 800M
25 Push Ups
50 Air Squats
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A.1 Back Squat – 2, 2, 2, 2, 2
A.2
7:00 Minute AMRAP
8 DB Snatch #50/#35
7 Box Jump Over 24″/20″
A.3
3 x 200M Farmers Carry AHAP
Rest as needed.
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A.1 Power Clean & Jerk
8:00 Minute EMOM
2 Reps every minute.
A.2
5 Rounds
Run 400M
15 Hang Power Cleans #115/#80
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A.1 Deadlift – 2, 2, 2, 2, 2
A.2
12 Minute AMRAP
5 -10- 15 – 20….
Wall Balls
Burpees
A.3
Accumulate 4:00 Minutes of Push Plank in as few sets as possible.
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In Teams of 2:
31 Minute AMRAP
8 Thrusters #115/#80
6 Rope Climbs
11 Box Jumps 24″/20″
Continuous weighted 400M Run.
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