A.1 Back Squat 8, 8, 8, 8
A.2
50 OH Lunges #25/#15
50 Sit Ups
100 Air Squats
50 Sit Ups
50 OH Lunges
Post loads and times to comments.
A.1 Deadlift 3, 3, 3, 3, 3
A.2
4 Rounds
Max KB Swings
Row 500M
Post loads and total swings to comments.
A.1 Power Clean 3, 3, 3, 3, 3
A.2
12 Minute AMRAP of 3-6-9-12 ascending ladder.
Squat Clean #155/#105
Bar Facing Burpees
Post loads and rounds to comments.
A.1 Strict Press 3, 3, 3, 3, 3
Rest 2 Minutes between sets.
A.2
5 Rounds
25 Wall Balls**
Rest :60 between rounds.
** Immediately perform 5 Burpees every time you break.
A.3
200 Ab Mat Sit Ups
Post loads to comments.
A.1 Front Squat 5, 5, 5, 5, 5
A.2
6 Rounds
3 Power Clean #225/#155
6 Chest 2 Bar Pull Ups
9 Box Jump Overs #24/#20**
** Do not land on the box. Jump Over without landing or touching. Think hurdle or lateral leap.
Post loads and times to comments.
In teams of 2:
Row 800M
20-10-5-10-20
Power Clean #155/#105
20 Box Jumps
Row 800M
Post partners and times to comments.