A.1 Squat – 3, 3, 3, 3, 3

A.2

7 minute AMRAP
6 Pull Ups 
5 Burpees 
4 Hang Power Cleans #115/#75 
3 Thrusters #115/#75

A.3 3 x 1:00 Sandbag Hold

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A.1 Squat Cleans – 2, 2, 2, 2, 2

A.2

4 Rounds
500M Row
10 Power Cleans #115/#80
12 Front Rack Reverse Lunges #115/#80
24 AbMat Sit Ups

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A.1 Squat Clean – OTM x 10 – Build to heavy Single

A.2

Ascending Ladder for 8 Minutes:
3 Hang Squat Cleans #95/#65, 3 Toes to Bar
6 Hang Squat Cleans, 6 Toes to Bar
9 Hang Squat Cleans, 9 Toes to Bar

Add 3 reps to each movement until time is called.

A.3

3 Rounds – Not for time
12 Double KB Front Rack Step Ups, 20″
24 Glute Bridges
Rest 2:00 between sets.

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A.1

Row 150/100 Calories

Rest 5:00 Minutes

A.2

4 Rounds

10 DB Box Step Ups #35/#20

15 Push Ups

20 KB Swings #53/#35

A.3

3 Rounds

20 Hollow Rock

20 Superman

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