A.1 Deadlift – 10, 10, 10
A.2
3 Rounds
10 Front Rack Lunge #135/#95
10 Power Clean & Jerk #135/#95
10 Burpee Box Jumps
Post loads and times to comments.
A.1 Push Press – 3, 3, 3, 3, 3
A.2
“Helen”
3 Rounds
Run 400M
21 KB Swings
12 Pull Ups
A.3
50 Weighted Ab Mat Sit Ups #50/#25
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A.1 Back Squat – 7, 7, 7, 7, 7
A.2
24 Minute Alternating EMOM
Minute 1: Row for Calories
Minute 2: Wall Balls #20/#14
Minute #3: Double Unders
Minute #4: Rest
Post loads, calories and double unders to comments.
In Teams of 2:
800M – 600M – 400M
Run
42-30-18
Thrusters #95/#65
Then..
42-30-18
Calorie Row
Hang Squat Clean #95/#65
Then..
42-30-18
Barbell Facing Burpees
OH Squats #95/#65
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A.1 Bench Press – 5, 5, 5, 5, 5
A.2
In Teams of 2:
10 Rounds Each
5 Hang Squat Clean #135/#95
10 Hand Release Push Ups
A.3
3 x 30 Hollow Rocks
Post loads, partners and times to comments.