A.1 Bench Press 10, 10, 10
A.2
30-20-10
KB Swings
Wall Balls
A.3
3 Rounds
:30 Second Planks
30 Flutter Kicks
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A.1 Power Clean 10, 10, 10 TnG
A.2
14 Minute EMOM
Odd: 6 Burpees
Even: 5 Thrusters #95/#65 + 7 Ab Mat Sit Ups
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A.1 Deadlift 10, 10, 10
A.2
3 Rounds
20 Goblet Squats #53/#36
20 KB Swing
20 Alternating KB Snatch
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A.1 Press 10, 10, 10
A.2
15 Minute AMRAP
8 Ring Rows
12 Box Jumps
16 OH Lunges #45/#35
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A.1 Back Squat 20RM
A.2
10 Minute AMRAP
3 Power Clean #135/#95
6 Push Ups
9 Squats
A.3
300 Flutter Kicks
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Buddy Beatdown
Each Partner Completes 3 Rounds
Row 400M @ the setting of 8
AMRAP of Front Rack Lunges #65/#45
Then…
Each Partner Completes 5 Rounds
10 Burpees
AMRAP of KB Swings
Goal is to accumulate more lunges and KB Swings than your partner. The faster you row or do your burpees limits the amount they can complete.