A.1 Bench Press – 2, 2, 2, 2, 2
A.2
10-9-8-7-6-5-4-3-2-1
Wall Balls
Push Ups
Nurpees
V-Ups
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A.1 Deadlift – 3, 3, 3, 3, 3
A.2
Row 300M
30 Power Cleans #95/#65
Row 300M
30 Front Squats #95/#65
Row 300M
30 Shoulder 2 OH #95/#65
A.3
50 Weighted Sit Ups
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A.1 Back Squat – 3, 3, 3, 3, 3
A.2
4 Rounds
21 KB Swings
15 Box Jumps
9 Pull Ups
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A.1 Power Clean + Hang Power – Build to a heavy set
A.2
12 Minute AMRAP
6 Single Arm DB Snatch Per Arm #55/#35
6 Burpees
6 Goblet Squats
A.3 5×1 Minute Planks
Rest :30
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A.1 Strict Press – 3, 3, 3, 3, 3
A.2
4 Rounds
4 Minute AMRAP
4 DB Hang Squat Cleans #50/#35
5 Toes2 Bar/ V-Up
6 Push Ups
Rest 1 Minute
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In Teams of 2:
40 Pull Ups (static position-hanging hold)
60 OH Squats #95/#65 (static position-barbell overhead hold)
80 Push Ups (static position-plank hold)
100 Sit Ups (static position-hollow hold)
*Teammate 1 must complete half of allotted reps while Teammate 2 holds the required static position, then switch.
**5 Burpee team penalty done immediately, every time the static hold is broken or movement is stopped.
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