A.1 1 Power Clean + 3 Hang Power Clean – Work up to a max load.
A.2
10 Rounds
Row 250M at Max Pace
row 50M at Recovery Pace
A.3
3 Rounds
15 Weighted Sit Ups #25/#15
30 Russian Twists #25/#15
15 Toe Touches #25/#15
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A.1 Back Squat 3, 3, 3, 3, 3
A.2
5 Rounds
30 KB Swings
25 Push Ups
20 Box Jumps
15 Pull-ups
Then (No Rest)
Row 1,000M
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20 Minute AMRAP
200 Jump Rope Single Unders
50 Wall Balls
10 Power Snatch #115/#75
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A.1 Weighted Pull Ups 5, 5, 5, 5, 5
A.2
20 Minute EMOM
1 Power Clean & Split Jerk
Start at 70% and go up as you can.
A.3
3 Rounds
:30 Second Hollow Hold
:30 Second Superman Hold
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A.1 Back Squat 8, 8, 8, 8
A.2
3 Rounds
On The 5 Minute Interval
Row 500M
30 Double Unders 20 Ab Mat Sit Ups
10 KB Swings
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A.1 Strict Press 10, 10, 10
A.2
5 Rounds
5 Power Clean #155/#125
10 Box Jumps
Row 200M
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A.1 Deadlift 5, 5, 5, 5, 5
A.2
10 Rounds
5 Front Squats #135/#95
5 HSPU
A.3
Accumulate 1:00 Minute L-Sits
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A.1 Bench Press 8, 8, 8, 8
A.2
20 Minute AMRAP
2 Rounds
10 Pull Ups
10 V-Ups
10 Goblet Squats
Rest 1 Minute.
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20 Minute AMRAP
20 Box Jumps #24/#20
10 Squat Cleans #185/#125
10 Strict Pull Ups
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