A.1 Bench Press – 3, 3, 3, 3, 3
A.2
12 Minute AMRAP
10 Front Rack Lunge
10 Supine Ring Rows
10 Ball Slams #50/#30
A.3
3 Rounds
20 GHDSU
20 Back Extension
Post loads and rounds to comments.
A.1 Strict Press – 3, 3, 3, 3, 3
A.2
EMOM x 21
Minute 1: Row 15/12 Cal
Minute 2: 15 Box Jumps
Minute 3: Med Ball Squat Cleans
Repeat this sequence 7 times.
A.3
3 Rounds
30 Hollow Rocks
30 Supermans
Post loads to comments.
A.1 Deadlift – 3, 3, 3, 3, 3
A.2
30 Power Snatches #75/#55
Run 800M
60 Thrusters #75/#55
Run 800M
30 Power Snatches #75/#55
Post loads and times to comments.
A.1 Power Clean – 3, 3, 3, 3, 3
A.2
3 Rounds
10 Clean & Jerks #135/#95
Run 400M
A.3
L-Sits 4 x :15
Post loads and times to comments.
A.1 Back Squat – 3, 3, 3, 3, 3
A.2
20 Minute AMRAP
200M Med Ball Run
7 Pull Ups
14 Wall Balls
21 Sit Ups
Post loads and rounds to comments.
In Teams of 2:
10 Rounds
10 OH Squats #115/#75
10 Burpees
300M Run
A.1 Deadlift – 2, 2, 2, 2, 2
A.2
Row 500M
Then…
3 Rounds
10 Thrusters #95/#65
15 Push Ups
Then…
Run 600M
A.3
50 Evil Wheels
Post loads and times to comments.