A.1
5 Rounds
5 Press
20 Band Pull Aparts
A.2
4 Rounds
12/10 Calorie Row
30 Double Unders/45 Singles
3 Power Cleans #155/#100
30 Double Unders/45 Singles
12/10 Calorie Row
A.3
3 Rounds
20 AbMat Sit Ups
20 Alt V-Ups
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A.1
5 Rounds
5 Back Squats
20(e) Bodyweight Split Squats
A.2
5-10-15-20-15-10-5
Pull Ups
Sit Ups
*2 Wall Walks after each round
A.3
100 Calf Raise
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In Teams of 2:
5 Rounds
4 Rope Climbs/12 Pull Ups
1000m Row
20 HSPU/ DB L-Sit Press #35/#20
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A.1
5 Rounds
3 Bench Press
15 DB Hex Press
A.2
4 Rounds
16 GHDSU/25 AbMat Sit Ups
6 Devils Press #35/#20
10 DB Box Step Overs
16 GHDSU/25 AbMat Sit Ups
Rest 1:00
A.3
3 Rounds
1:00 Plank
Rest :30
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A.1
5 Rounds
3 Power Clean
2 Hang Power Clean
A.2
3 Rounds
2:00 Assault Bike Calories
1:00 Toes to Bar
Rest 3:00
2 Rounds
2:00 Shuttle Runs (1 Rep = 10m)
1:00 Toes to Bar
Rest 3:00
1 Round
2:00 Row for Calories
1:00 Toes to Bar
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