A.1 Power Clean & Jerk – Work up to a heavy double.
A.2
15 Minute EMOM
3 Ground to Overhead #135/#95
6 Burpees over the barbell
If you fail to complete a round in the given minute, finish all of the repetitions then sit out the rest of the minute you ran into. Restart at the top of the following minute.
A.3
3 x :60 Weighted Planks
3 x 15 Weighted Back Ext. AHAP
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A.1 Back Squat – 8, 8, 8, 8
A.2
50 OH Walking Lunge #45/#25
50 Push Ups
50 Double Unders
25 Knees 2 Elbows
50 Box Jumps
50 OH Squats #65/#45
25 Strict Pull Ups
50 Sit Ups
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Row 2,000M
50 HSPU
100 Hang Power Cleans #115/#75
150 Ab Mat Sit Ups
Row 2,000M
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A.1 Deadlift 5, 5, 5, 5, 5
A.2
4 Rounds
10 SDHP #95/#65
10 Push Press #95/#65
20 Back Squats #95/#65
A.3
Accumulate 1 Minute L-Sits
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A.1 10 Minute EMOM
Odd Minute: Bench Press @80%
Even Minute: 10 Pull Ups
A.2
Row 2,000M
Rest 3 Minutes
Row 1,000M
Rest 2 Minutes
Row 500M
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A.1 Power Clean 2, 2, 2, 2, 2
A.2
100 KB Swings
75 Box Jumps Overs
50 Burpees
25 Front Squats #185/#125
15 Shoulder to OH #155/#105
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A.1 Press- 6@ 65%, 4@ 75%, 2@ 85%, 2@ 90%, 1@ 95%
A.2
15 Minute AMRAP
30 Weighted DB Box Step Overs
30 KB Swings
30 DB Push Press
A.3
3×1 Minute Weighted Planks AHAP
Post loads and rounds to comments.