In teams of 2:

4 Rounds

50 Box Jumps

60 Walking Lunges

70 Sit Ups

80 KB Swings

160 Lateral Bar Hops

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A.1 Bench 5 x 65%, 5 x 75%, 5 x 85% and 10 x 50% of your (TW) Training Weight = 90% of 1RM

A.2

8 Rounds

10 Box Jumps

5 Strict Pull Ups

5 Burpees

A.3

100 x 4 Count Flutter Kick

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A.1

5×1 Snatch

5×1 Clean & Jerk

A.2

Front Squat Max Reps @ 20RM Back Squat

A.3

3 Rounds

Row 1K

20 Toes2Bar

Rest .5:1 Half the time it takes to complete the previous round.

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A.1 Deadlift 65%x5, 75%x5, 85%x5+, 50%x10 take percentages from TW=90% of 1RM

A.2

Ladder 5, 6, 7, 8, 9, 10 #95/#65

Deadlift

Hang Power Clean

Front Squat

Shoulder to Overhead

A.3

4 Rounds

25 Sit Ups

25 Supermans

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A.1 Press 5@65%, 5@75%, 5+@85%. Percentages are based off of your Training Max, TM, which is 90% of your 1RM.

A.2

7 Rounds

15 Wall Balls

10 HR Push Ups

5 Strict C2B Pull Ups

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A.1 Back Squat 1RM

5, 5, 3, 3, 2, 2, 1…..

A.2

10 Rounds

3 Power Snatch #95/#65

6 KB Swing

9 Air Squat

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