A.1 Back Squat – 20RM
A.2
12 Minute AMRAP
9 Burpee Pull Ups
18 Alternating DB Snatch #50/#35
27 AbMat Sit Ups
Post loads and rounds to comments.
A.1 Front Rack Lunge – 12, 12, 12
A.2
15 Minute AMRAP
60 Double Unders
30/21 Calorie Row
15 Deadlifts #225/#155
A.3
3 x :30 Hollow Holds
Postcloads and rounds to comments.
A.1 Deadlift – 3, 3, 3, 3, 3
A.2
1,500 Meter Row
100 Double Unders/200 Singles
Run 800M
100 Double Unders/200 Singles
1,500 Meter Row
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A.1 Push Press – 4, 4, 4, 4, 4
A.2
In a 4:00 Window:
400 Meter Run
15/12 Calorie Row
15 Hang Power Cleans #95/#65
Max Lateral Burpees over bar in time remaining.
Rest 4:00
In a 4:00 Window:
400 Meter Run
12/9 Calorie Row
12 Hang Power Cleans #125/#85
Max Lateral Burpees over bar in time remaining.
Rest 4:00
In a 4:00 Window:
400 Meter Run
9/6 Calorie Row
9 Hang Power Cleans #155/#105
Max Lateral Burpees over bar in time remaining
Post loads and scores to comments.