A.1 Back Squat – 3, 3, 3, 3, 3
A.2
50 – 40 – 30 – 20 – 10
Calories Row
KB Swings
Ab Mat Sit Ups
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Open WOD 17.4
13 Minute AMRAP
55 Deadlifts #225/#155 (Scaled #185/#125)
55 Wall Balls (Scaled 9′ Target)
55 Calorie Row
55 HSPU (Scaled Push Press #95/#65)
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In Teams of 2:
3 Rounds:
60 Wall Balls
60 SDLHP #75/#55
60 Box Jumps 20″
60 Push Press #75/#55
60 Calorie Row
60 Push Ups
20 Back Squat #225/#155
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A.1 Bench Press – 5, 5, 5, 5, 5
A.2
OT :90 x 7
7 Barbell Facing Burpees + 3 Hang Power Cleans Starting @ 50%
Add weight each round
A.3
Super Set:
Bicep Curls 4 x 15
Banded Tricep Ext. 4 x 20
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A.1 Deadlift – 5, 5, 5, 5, 5
A.2
16 Minute EMOM
Minute 1: 15 SDHP
Minute 2: 15 Wall Balls
Minute 3: 15 Calorie Row
Minute 4: :30 Hand Stand Hold
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A.1 Press – 5, 5, 5, 5, 5
A.2
12 Minute AMRAP
Row 300M
12 DB Push Press #45/#35
16 DB Step Back Lunges (DB hanging at sides)
A.3
L-Sit Accumulate :90 in 5:00 Minutes.
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