A.1 Bench Press – 2, 2, 2, 2, 2
A.2
4 Rounds
10 Ring Dips
20 Toes 2 Bar
30 Double Unders (90 Singles)
A.3
3 x 30 Hollow Rocks
Post loads and times to comments.
A.1 Power Clean – Work up to heavy single or 1RM
A.2
“Grace”
30 Power Clean & Jerks #135/#95
Post loads and times to comments.
A.1 Squat – 2, 2, 2, 2, 2
15 Minute AMRAP
Run 200M
15 Wall Ball
15 Box Jumps
A.3
Max L-Sit
Post loads and rounds to comments.
In Teams of 2:
Run 800M
2 Rounds
20 OH Squats – 20 Chest 2 Bar Pull Ups
20 Power Snatch – 20 Chest 2 Bar Pull Ups
20 Front Squats – 20 Chest 2 Bar Pull Ups
20 Squat Cleans – 20 Chest 2 Bar Pull Ups
#95/#65
Then Run 800M
Post partners and times to comments.
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
5 Rounds
Run 200M
Row 12 Calories
21 Wall Balls
Post loads and times to comments.
A.1 Deadlift – 5, 5, 5, 5, 5
A.2
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Back Squats #135/#95
Chest 2 Bar Pull Ups
Box Jumps #24/#20
A.3
5 x :15 L-Sit
Post loads and times to comments.