A.1

5 Rounds
3 Deadlifts
20 Banded Reverse Hyper on GHD

A.2

4 Rounds
10 Alternating DB Snatch #50/#35
20-15-10-5 Burpee Box Jump
(18:00 Cap)

A.3

3 Rounds
10(e) Single Arm DB Sit Up
30 Heel Taps

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A.1

5 Rounds
5 Bench Press
20 Depth Push Ups

A.2

5 Rounds
10 DB Front Squats #50/#35
15 Burpees

Directly into…

50m DB Lunge
(18:00 Cap)

A.3

3 Rounds
20 Hack Twists
20 KB Supported Deadbugs – Feet

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A.1

5 Rounds
5 Bench Press
10 DB Pull Over

A.2

15-12-9-6-3
DB Hang Power Clean
Strict Pull Up
Ring Dips

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