A.1 5 Rounds
30 KB Swings in 1 Minute #53/#36
Rest 1 Minute
*5 Burpee Penalty to be performed immediately following for each round you don’t get 30 swings in a minute.
A.2
Sprint
6 x 100M, 3 Minutes rest between efforts
4 x 200M, 2 Minutes rest between efforts
2 x 400M, 1 Minute rest between efforts
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A.1 Deadlift – 3, 3, 3, 3, 3
A.2
21-15-9
Burpees
DB Thrusters #45/#20
A.3
100 Ab Mat Sit Ups
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A.1 Power Snatch EMOM x 12 @ 80% of 1RM
A.2
50 Calorie Row/ 50 Sit Ups
40 Calorie Row/ 40 Sit Ups
30 Calorie Row/ 30 Sit Ups
20 Calorie Row/ 20 Sit Ups
10 Calorie Row/ 10 Sit Ups
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A.1 Squat – 5, 5, 5, 5, 5
A.2
6 Rounds
2 Minute AMRAP
Run 200M
Power Cleans #135/#95
Rest 2:00 Minutes between rounds.
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In Teams of 2:
6 Rounds
30 Burpees
30 Pull Ups
30 Thrusters #75/#55
Run 600M
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