A.1
5 Rounds
3 Back Squat
:30 Banded Iso Squat Hold
A.2
21 DB Snatch (R)
21 Lateral Burpees Over DB
21 DB Snatch (L)
21 Lateral Burpees Over DB
15 DB Snatch (R)
15 Lateral Burpees Over DB
15 DB Snatch (L)
15 Lateral Burpees Over DB
9 DB Snatch (R)
9 Lateral Burpees Over DB
9 DB Snatch (L)
9 Lateral Burpees Over DB
RX:#50/#35
(15:00 Cap)
A.2
Accumulate 1:00 L-Sit
Post loads and times to comments.
In Teams of 2:
150 Cal Assault Bike
3 Rounds
30 Power Clean
24 Front Squat
18 Push Press
RX #115/#85
3 Rounds
80 Hollow Rocks
60 DB Floor Press
40 DB Step Ups
Row 2,000M
Post partners and times comments.
A.1
Bench Press 1RM
(5, 3, 2, 2, 1…)
A.2
5 Rounds
Row 500M/450M
20 Empty Barbell OH Lunge #45/#35
Post loads and times to comments.
A.1
Power Clean 1RM
(5, 3, 2, 2, 1…)
A.2
15:00 AMRAP
10 DB Push Press #50/#35
10 Push Ups
100M Shuttle Run (10 lengths)
A.3
3 Rounds
10 KB Get Up Sit Up
10 KB Toe Crunch
Post loads and rounds to comments.
A.1
Deadlift 1RM
(5, 3, 2, 1…)
A.2
5 Rounds
8 Power Snatch #115/#85
10 Burpees over Barbell
12 Pull Ups
Post loads and times to comments.
A.1
Press 1RM
(5, 3, 2, 1….)
A.2
3 Rounds
7 Toes to Bar
7 Burpee Box Get Over #30/#24
7 Toes to Bar
7 Burpee Box Get Over
7 Toes to Bar
Rest 2:00
A.3
3 Rounds
20 Banded Face Pull
10 DB Lateral Raise
Post loads and times to comments.
A.1
Back Squat 1RM
(5, 3, 2, 1….)
A.2
3 Rounds
5-4-3-2-1
DB Hang Power Clean
1 Wall Walk
Rest 2:00
RX: #50/#35
A.3
3 Rounds
10 Pillar Hold w/ Alt Reach
10(e) Side Pillar w/ Reach
Post loads and times to comments.
In Teams of 2:
Row 2,000M
7 Rounds
14 Toes to Bar
20 Single Leg Squat (5R+5L then partners switch0 if not able to complete movement, use a bench.
Row 2,000M
12 Squat Cleans #135/#95
24 Burpee Pull Ups
10 Squat Cleans #165/#115
20 Burpee Pull Ups
8 Squat Cleans #185/#125
16 Burpee Pull Ups
Post partners and times to comments.