A.1 Press – 8, 8, 8, 8
A.2
10 Minute AMRAP
15 KB Swings
10 DB Push Press
5 Box Jumps
A.3
3 Rounds
20 GHDSU
20 Back Extensions
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A.1 Front Squats – Find your 3RM
A.2
3 Rounds
Run 400M
12 Hang Power Cleans #95/#65
12 Air Squats
12 Nurpees
A.3
3 x 20 V-Ups
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In Teams of 2:
20 Min AMRAP
20 Thrusters #115/#75 – 20 Box Jumps – 20 Burpees
30 Thrusters #95/#65 – 30 Box Jumps – 30 Burpees
40 Thrusters #75/#45 – 40 Box Jumps – 40 Burpees
50 Thrusters #45/#35
Max Calorie Row in Remaining Time
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A.1 Bench Press – 5, 5, 5, 5, 5
A.2
4 Rounds
Row 500M
20 Push Ups
10 Chest 2 Bar Pull Ups
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A.1 Deadlift – 5, 5, 5, 5, 5
A.2
3 Rounds
3 Minutes to complete each round
Run 400M
Max Rep Wall Balls
Rest 3 Minutes
A.3
3 Rounds
20 GHDSU
20 Hip Extensions
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A.1 Snatch/ Power Snatch – 2 x 12 Minute EMOM
A.2
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Power Clean #155
Toes 2 Bar
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