A.1 Power Snatch – 3, 3, 3, 3, 3
A.2
3 Rounds
Run 400M
6 Hang Power Snatch #115/#75
8 Chest 2 Bar Pull Ups
A.3
6 x :15 Seconds L-Sits
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A.1 Strict Press – 3, 3, 3, 3, 3
A.2
12 Minute AMRAP
20 OH Lunge #45/#25
30 Ab Mat Sit Ups
20 Push Ups
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A.1 Back Squat- 3, 3, 3, 3, 3
A.2 15 Minute AMRAP
5 Power Clean #155/#105
5 Bar over Burpee
A.3
3 Rounds
20 Hollow Rocks
20 Supermans
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In Teams of 3
20 Minute AMRAP
Partner 1: Run 200M (Pacer)
Partner 2: Row Max Calories
Partner 3: Max Reps Power Cleans #135/#95
Score is total calories rowed.
A.1 Bench Press – 10, 10, 10
A.2
24 Minute EMOM
Minute 1: Run 100M
Minute 2: 15 KB Swings
Minute 3: 10 Thrusters #65/#45
Minute 4: 4-6 Strict Pull Ups
A.3
4 Rounds
20 GHDSU/Ab Mat Sit Ups
20 Back Extensions/Supermans
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A.1 Deadlift – 10, 10, 10
A.2
12 Minute AMRAP
Wall Ball Max Reps
When you stop… Run 100M
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