A.1 Front Squat 7, 7, 7, 7, 7
A.2
15 Minute AMRAP
15 Wall Balls
15 Burpees
15 Pull Ups
15 Box Jumps
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A.1 Bench Press 2, 2, 2, 2, 2, 2
A.2
10 Minute AMRAP
7 Power Cleans #185/#115
15 Ab Mat Sit Ups
A.3
L-Sits Accumulate :90 Seconds
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A.1 Weighted Pull Ups 5, 5, 5, 5, 5
A.2
10 Rounds
3 Power Snatch #135/#95
7 Back Squats #135/#95
All lifts from the floor.
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A.1 Snatch Grip Deadlift 5, 5, 5, 5, 5
A.2
10 Minute AMRAP
3 Strict Press
6 Pull Ups
9 KB Swings
A.3
3 x 1 Minute Planks
:30 Seconds Rest
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A.1 Squat Clean & Jerk- Work up to a heavy single- at least 7 attempts, no more than 10.
A.2
10 Minute AMRAP
3, 6, 9, 12…..
Thrusters #95/#65
Chest 2 Bar Pull Ups
A.3
50 GHD Sit Ups
or
200 Ab Mat Sit Ups
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20 Minute AMRAP
P.1
10 Push Press #115/#75
10 KB Swings
10 Box Jumps
P.2
2 Power Snatch #135/#95
Run 200M
Switch
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