A.1 Press 3, 3, 3, 3, 3
A.2
3 Rounds
8 Inverted Ring Rows
16 Front Rack Lunges #95/#65
24 Ball Slams #30/#15
A.3
3 X :30 Hollow Holds
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A.1 Deadlift 3, 3, 3, 3, 3
A.2
Row 1,000M
30 Burpees Over The Rower
20 Box Jumps #30/#34
10 Chest 2 Bar Pull Ups
Row 1,000M
A.3
3 x 20 Weighted Sit Ups
3 x 20 Back Ext on GHD
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A.1 Bench Press 5, 5, 5, 5, 5
A.2
12 Minute AMRAP
5 Burpee Pull Ups
100M Sprint
4 Squat Cleans #185/#125
100M Sprint
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A.1 Power Snatch – 2, 2, 2, 2, 2, 2
A.2
“Nancy”
5 Rounds
Run 400M
15 OH Squats #95/#65
A.3
100 Ab Mat Sit Ups
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A.1 Front Pause Squats (2 Count)- 3, 2, 1, 1, 1, 1, 1 Work up to heaviest single for day.
A.2
3 Rounds
10 BW Deadlifts
20 KB Swings
10 Burpees over the Barbell
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3 Rounds
30 Power Snatch #95/#65
30 Bar Over Burpees
30 OH Squat #95/#65
30 Pull Ups
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A.1 Press 7, 7, 7, 7
A.2
5 Rounds
Run 400M
30 Ab Mat Sit Ups
20 Wall Balls
10 Burpees
30 Minute Time Limit
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