A.1 Front Rack Lunges 4 x 12, climbing
A.2
21-15-9
Pull Ups
KB Swings
Wall Balls
A.3
Run 1 Mile AFAP
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A.1 Press 3, 3, 3, 3, 3
A.2
3 Rounds
Run 400M
15 Pull Ups
10 Hang Power Clean #135/#95
A.3
100 Ab Mat Sit Ups
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A.1 Front Squat 3RM, Max Reps @ 80% of 3RM
A.2
“Boat Race”
3 Rounds
Row 500M
Run 400M
Rest 3 Minutes
Your score is your total time including built in rest periods.
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30 Minute Time Cap
Each Partner Must Complete:
500M Row
40 Push Ups
40 Pull Ups
15 Shoulder to Overhead #135/#95
Then….
100 KB Swings
80 Wall Balls
60 Power Snatch #75/#55
40 Back Squats #135/#95
Partition Reps as Needed between Partners.
A.1 Strict Press 8, 8, 8, 8
A.2
12 Minute AMRAP
12 KB Swings
12 Push Ups
12 Goblet Squats
12 Ab Mat Sit Ups
A.3
Evil Wheels 3 x 15
Ring Planks 3 x :45 seconds, Rest :60 seconds
A.1 Power Snatch 2, 2, 2, 2, 2
A.2
Run 400M
10M Overhead Walking Lunge #165/#115
Run 400M
20M Front Rack Lunge #165/#115
Run 400M
30M Walking Lunge
A.3
3 x 5 Good Morning AHAP
3 x 20 Hollow Rocks
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