A.1 Bench Press – 5, 5, 5, 5, 5
A.2
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats #95/#65
15 – 12 – 9
Toes to Bar
Hang Squat Cleans #95/#65
12 – 9 – 6
Lateral Barbell Burpees
Thrusters #95/#65
A.3
3 x :30 Hollow Hold
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A.1 Press – 3, 3, 3, 3, 3
A.2
21 Back Squats, 21 HSPU
15 Back Squats, 15 HSPU
9 Back Squats, 9 HSPU
(Time Cap – 20:00)
#225/#155
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A.1 Back Squat – 5, 5, 5, 5, 5
A.2
9 Minute AMRAP
30/24 Calorie Row
30 Hand Release Push Ups
30 Alternating Dumbbell Power Snatches #50/#35
A.3
3 x 1:00 Minute Sandbag Hold
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In Teams of 2
With a running clock:
8 Minute AMRAP
6 Hang Squat Cleans #135/#95
6 Bar-Facing Burpees
When the clock reaches 10:00
8 Minute AMRAP
6 Ground to Overhead #135/#95
6 Strict Pull Ups
When the clock reaches 20:00
16 Minute AMRAP
Run 400 Meters
21 Deadlifts #135/#95
For completion:
600 Meter OH Plate Carry #45/#25
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