A.1 Bench Press – 3, 3, 3, 3, 3
A.2
12:00 Minute AMRAP
Run 200M
5 DB Manmakers #35/#20
10 Chest 2 Bar Pull Ups
A.3
400 M Farmers Carry
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A.1 Back Rack Lunge 8, 8, 8, 8 (e)
A.2
Row
500 – 400 – 300 – 200
Power Snatch #75/#55
20 – 15 – 10 – 5
A.3
4 Rounds
1:00 Minute Sandbag Holds
Rest as needed.
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A.1 Hang Power Clean – 3, 3, 3, 3, 3
A.2
6 Rounds
12 Hang Power Clean #95/#65
12 Bar Facing Burpee
A.3
3 Rounds
30 Hollow Rocks
Rest 1:00 Minute
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A.1 Push Jerk – 3, 3, 3, 3,3
A.2
10 Minute AMRAP
15 Sumo Deadlift High Pull #75/#55
15 Push Up
15 Wall Ball
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A.1 Back Squat – 3, 3, 3, 3, 3
A.2
27-21-15-9
DB Thruster #35/#20
Calorie Row
A.3
4 Rounds
Max L – Sits
Rest 1:00 Minute
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