A.1 Back Squat – 3, 3, 3, 3, 3
A.2
12 Minute AMRAP
2-4-6-8-10-12…..
Hand Release Push Ups
Calorie Row
DB Front Rack Reverse Lunge #50/#35
A.3
3 Rounds
20 4 Way Deadbugs
10(e) Side Pillar w/ Reach
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A.1 Back Squat – 5, 5, 5, 5, 5
A.2 Open 19.1
15 Minute AMRAP
19 Wall Balls
19 Calorie Row
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A.1 Deadlift – 5, 5, 5, 5, 5
A.2
27-21-15-9:
Toes 2 Bar
After Each Round:
30/20 Calorie Row
12 Front Rack Barbell Lunge #95/#65
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A.1 Deadlift – 2, 2, 2, 2, 2
A.2
18 Minute AMRAP
200M Run
15 Wallballs
12 Alternating Dumbbell Snatches #50/#35
9 Toes to Bar
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A.1 Power Snatch Wave – (Snatch Grip Deadlift – Hang Power Snatch – Power Snatch)
Minutes:
1 – 1 Complex @ 55% of 1RM
2 – 1 Complex @ 60% of 1RM
3 – 1 Complex @ 65% of 1RM
4 – 1 Complex @ 55% of 1RM
5 – 1 Complex @ 60% of 1RM
6 – 1 Complex @ 65% of 1RM
7 – 1 Complex @ 55% of 1RM
8 – 1 Complex @ 60% of 1RM
9 – 1 Complex @ 65% of 1RM
A.2
3 Rounds Bergeron Beep Test (7 Thrusters #75/#55, 7 Pull Ups, 7 Burpees)
Row 50/35 Calories
3 Rounds Bergeron Beep Test
Row 50/35 Calories
3 Rounds Bergeron Beep Test
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