100 Pull Ups
Run 800M
42 Thrusters #95/#65
Run 1 Mile
42 Thrusters #95/#65
Run 800
100 Pull Ups
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A.1 Back Squat – 10, 10, 10
A.2
15 Minute AMRAP
5 Hang Power Snatch #95/#65
10 Push Ups
50 Single Unders
A.3
3 Rounds
20 Supermans
:30 Hollow Holds
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A.1 Power Clean – 3, 3, 3, 3, 3 – Controlled Touch & Go- Do not speed through reps and do not drop bar.
A.2
7 Minute AMRP
6 Shoulder 2 OH #95/#65
6 Pull Ups
Rest 2 Minutes
7 Minute AMRAP
6 Hang Squat Cleans #95/#65
6 Nurpees
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A.1 Sumo Deadlift – 2, 2, 2, 2, 2
A.2
5 Rounds
10 Med Ball OH Lunge
15 Wall Ball
Run 200M
Rest :60
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A.1 Bench Press – 5, 5, 5, 5, 5
A.2
12 Minute EMOM
5 Deadlift #135/#95
3 Power Cleans #135/#95
1 Push Jerk #135/#95
A.2
6 x :15 L-Sits
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