A.1 3 Power Snatches – EMOM x 8 (As Heavy As Form As Allows)
A.2
EMOM x 18
Alternate Between Exercises:
Row for Calories #15/#12
20 Sit Ups
Max Hand Stand Hold
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A.1 Bench Press – 2, 2, 2, 2, 2
A.2
40-30-20-10
Wall Balls
Box Jumps
A.2
3 Rounds
20 Hollow Rocks
20 Supermans
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A.1 Deadlift – 2, 2, 2, 2, 2, 2, 2
A.2
6 Rounds
Row 250M
12 KB Swings
12 Alternating OH Lunge #45/#25
12 Nurpees
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A.1 Back Squat – Work up to a Heavy Single.
A.2
5 Rounds
5 Squats @70%
5 Box Jumps #30/#24
A.3
3 x :20 Second Back Extension Hold
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A.1 10 x 1 Split Jerk – Work up to a heavy single. Rest about :90 seconds between reps.
A.2
5 Rounds
3 Minute AMRAP
5 Ground 2 OH #155/#115
6 Push Ups
9 Chest 2 Bar Pull Ups
Rest 1 Minute Between Rounds.
A.3
300 Flutter Kicks
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In Teams of 2:
800M Farmers Carry- As a team complete 800M before moving onto….
100 Pull Ups
200 Push Ups
300 Goblet Squats #53/#36
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