A.1 Bench Press – 8, 8, 8, 8
A.2
5 Rounds “Cindy”*
3 Rounds “DT”**
Run 1 Mile
*5 Pull Ups, 10 Push Ups, 15 Air Squats
** 12 Deadlifts #155/#105, 9 Hang Power Cleans, 6 Push Jerks
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3 Rounds
1 Minute Per Station
Max Calorie Row
Max Push Press #75/#55
Max Box Jumps #24/#20
Max SDHP #75/#55
Max Wall Ball
Rest 1 Minute
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A.1 Power Snatch – 3, 3, 3, 3, 3
A.2
7 Rounds
7 HSPU
7 Med Ball Cleans
A.3
L-Sits
4 x :15 Seconds
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A.1 Press – 8, 8, 8, 8
A.2
5 Minute AMRAP
21 Front Squats #135/#95
15 Front Squats #185/#135
9 Front Squats #205/#155
Time Remaining, Max Reps @#225/#185
Rest 5 Minutes
5 Minute AMRAP
21 Push Press #115/#80
15 Push Press #135/#95
9 Push Press #155/#105
Time Remaining, Max Push Press #185/#125
Rest 5 Minutes
5 Minute AMRAP
21 Hang Power Clean #115/#80
15 Hang Power Clean #135/#95
9 Hang Power Clean #155/#105
Time Remaining, Max Hang Power Clean #185/#125
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A.1 Back Squat – 8, 8, 8, 8
A.2
15 Minute AMRAP
12 Front Rack Lunge #75/#55
9 SDHP
6 Barbell Facing Burpees
A.3
12 Minute EMOM
Minute 1: :30 Seconds Max Sit Ups
Minute 2: :30 Seconds Max Superman Rocks
Minute 3: :30 Seconds Max Hollow Rocks
Minute 4: :30 Max Band Pull Aparts
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