A.1 Bench Press – 3, 3, 3, 3, 3
A.2
5 Rounds:
1 Minute WallBalls
1 Minute KB Swings
1 Minute Calorie Row
1 Minute Rest
A.3
3 x 1:00 Sandbag Holds
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A.1 Press – 5, 5, 5, 5, 5
A.2
21 – 15 – 9
Deadlifts #225/#155
Run 400M
A.3
Accumulate 1:00 L – Sits
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A.1 Squat Clean – OTM x 9
Minute 1 – 3 Squat Cleans 75% of 1RM Squat Clean
Minute 2 – 2 Squat Cleans 80% of 1RM Squat Clean
Minute 3 – 1 Squat Clean 85% of 1RM Squat Clean
Repeat this wave pattern for 2 additional rounds, for a total of 3 waves (9 minutes)
A.2
“Elizabeth”
21-15-9
Squat Cleans #135/#95
Ring Dips
A.3
100 Ab Mat Sit Ups Unbroken
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In Teams of 2:
100 Power Snatch #75/#55
40-30-20 reps for time of:
Hang Squat Clean #135/#95
Handstand Push Ups
4 Rounds
60 Ab Mat Sit Ups
30 Barbell Facing Burpees
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