20 Minute AMRAP
50 Sit Ups
40 Wall Balls
30 Box Jumps
20 Push Ups
10 Deadlifts #225/#155
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A.1 Back Squat 3, 3, 3, 3, 3- Perform 1 Heavy Deadlift after each set.
A.2
Row 1,000 M
Then…
8 Rounds
8 Wall Balls
8 Pull Ups
8 Push Ups
8 Sit Ups
8 Lunges
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“Abbate”
Run 1 Mile
21 Power Clean & Jerk #155/#105
Run 800M
21 Power Clean & Jerk #155/#105
Run 1 Mile
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A.1 Wendler Deadlift- Week #3, Cycle #4
70% x 3, 80% x 3, 90% x 3+ and 50% x 10
A.2
3 Rounds
7 Front Squat #215/#145
Run 400M
A.3
Accumulate 1 Minute L-Sits on the Rings
3 x 1 Minute Planks
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A.1 Wendler Deadlift, Week #4, Cycle #3, De-Load Week
40% x 5, 50% x 5, 60% x % and 50% x 10
A.2
“Surfer on Acid”
3 Rounds
Run 400M
21 Burpees
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