A.1 Bench Press – 5, 5, 5, 5, 5
A.2
12 Minute AMRAP
12 Sit Ups
8 DB Thrusters #45/#25
4 Burpees
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A.1 Deadlift – 5, 5, 5, 5, 5
A.2
5 Rounds
Run 200M
12 Box Jumps #24/#20
12 Front Rack Lunge #75/#55
12 SDHP #75/#55
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A.1 Press – 5, 5, 5, 5, 5
A.2
5 Rounds
21 Wall Balls
15/12 Calorie Row
9 Toes 2 Bar
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A.1 Back Squat 5, 5, 5, 5, 5
A.2
10 Rounds
:90 Per Round
1 Reverse Ball Toss #40/#30
2 Power Clean @ Bodyweight
3 Front Squat @ Bodyweight
4 Bar Over Burpees
A.3
100 Ab Mat Sit Ups
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A.1 Pendlay Row – 5 x 10
A.2
3 Rounds
Run 300M
Rest 3 Minutes
Run 200M
Rest 2 Minutes
Run 100M
Rest 1 Minute
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Teams of 2:
50 Calorie Row + 50 KB Swings
Run 400M
40 Calorie Row + 40 Box Jumps #24/#20
Run 400M
30 Calorie Row + 30 Pull Ups
Run 400M
20 Calorie Row + 20 Burpees
Run 400M
Teammate #1 begins on rower, teammate #2 begins on opposing movement. When all reps are completed, teammates run together.
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