Teams of 4
24 Rounds
5 Front Squats #135/#95
Run 400M
Each person will perform 6 rounds. When person A starts, person B will start 2 minutes after them, and so on and so forth.
Then…immediately complete 200 burpees across the group. Only one person works at at time.
A.1 Bench Press 3 RM, 1 x Max Reps @85% of 3 RM
A.2
Row 4 x 500M
Rest 1:1
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5 Rounds
12 Push Press #115/#80
Run 200M
8 Power Snatch #115/#80
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A.1 Press 3Rm, 1 x Max Reps at 85%
A.2
15 Minute AMRAP
10 Burpees
20 Front Squat #135/#95
30 Box Jumps
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6 Rounds
12 Deadlift #245/#165
9 HSPU
Run 400M
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A.1
20 Back Squat
This is the beginning of a 4 week cycle of 20 Reps of back squat each week. The goal is to add 5lbs per week.
A.2
20 Burpee Box Jump Over
40 T2B
20 Burpee Box Jump Over
40 Calorie Row
20 Burpee Box Jump Over
40 KB Swings
20 Burpee Box Jump Over