A.1 Back Squat – 8, 8, 8, 8
A.2 “Helen”
3 Rounds
Run 400M
21 KB Swings
12 Pull Ups
A.3
50 Evil Wheels
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7 Ronds
Run 800M
42Walking Lunges
30 Pull Ups
18 Burpees
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A.1 Bench Press – 5, 5, 5, 5, 5
A.2
5 Rounds
Run 400M
20 KB Swings
10 Burpees
A.3
6 x:15-:20 Seconds L-Sits
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A.1 Power Clean – 5, 5, 5, 5, 5
A.2
12 Minute AMRAP
3 Power Clean #135/#95
6 HR Push Ups
9 Squats
A.3
3 Rounds
20 Hollow Rocks
40 Flutter Kicks
:60 Plank Hold
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A.1 Deadlift – 5, 5, 5, 5, 5
A.2
Row 2k AFAP
50 Pull Ups
75 Ab Mat Sit Ups
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A.1 Strict Press – 7, 7, 7, 7
A.2
8 Minute AMRAP
6 Alternating Single Arm DB Power Snatch
6 Alternating Front Rack Lunges #95/#65
Rest 4 Minutes
AMRAP in 8 min:
5 Hang Power Snatch #95/#65
5 Goblet Squats
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50 Shoulder to OH #95/#65
100 Air Squats
Run 800M
40 Shoulder to OH
80 Air Squats
Run 600M
30 Shoulder to OH
60 Air Squats
Run 400M
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A.1 Back Squat – 7, 7, 7, 7
A.2
3 Rounds
9 Power Cleans #115/#85
12 Toes 2 Bar
15 Wall Balls
18 Push Press #115/#85
A.3
50 Evil Wheels
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