A.1 Deadlifts 3, 3, 3, 3, 3
A.2
Run 800M
80 KB Swings
Run 400M
40 KB Swings
Run 200M
20 KB Swings
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5 Minute AMRAP
30 Squat Clean and Jerks #155/#105
30 Bar Facing Burpees
Rest 3 Minutes
5 Minute AMRAP
5 Dead Hang Pull Ups
7 Knees to Elbows
9 Ring Rows
Rest 3 Minutes
3 x 2 Minutes Planks
Rest 30 seconds between rounds
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A.1 Power Snatch 3 @ 80%, 3 @ 85% and 3 @ 90% of 1RM
A.2
Row 1000M
12 Power Snatch #95/#65
Row 750M
9 Power Snatch
Row 500M
6 Power Snatch
Row 250M
3 Power Snatch
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Run 3 Laps
50 Burpees
100 Double Unders/ 100 Tuck Jumps
50 Ball Slams #30/#15
Row 1000M
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A.1 Push Press 3RM
A.2
5 HSPU
10 Burpees
25 Pull Ups
50 Push Ups
75 Squats
100 SitUps
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