A.1
5 Rounds
5 Bench Press
3 Lying Medball Chest Throw
A.2
4 Rounds
10 DB Clean & Jerk #50/#35
10 Toes to Bar
10 Burpees
Then…
50 KB Sings
50 Hollow Rocks
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A.1
4 x 12 DB Step Ups
A.2
30-25-20-15-10-5
Alt DB Snatch #50/#35
Box Jumps
Ait Squats
(25:00 Cap)
A.3
200 AbMat Sit Ups
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A.1
5 Rounds
5 Deadlifts
8(e) Single Leg DB RDL
A.2
30:00 EMOM
Min 1: 2 Power Cleans
Min 2: 15 Hollow Rocks
*Increase weight each round. Score is final weight.
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A.1
5 Rounds
5 Press
20 Deficit Push Ups
A.2
3 Rounds
Row 500m
100m Double DB Farmers Carry #50/#35
50 BW Lunges
50 Double Unders/100 Singles
A.3
3 Rounds
20 Russian Twist
15 Evil Wheels
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A.1
5 Rounds
5 Back Squats
3 DB Jump Squats
A.2
4 Rounds
20/15 Cal Row
15 Front Squats #95/#65
5 Burpee Box Jumps
A.3
3 Rounds
:20 L-Sit
20 Alt V-Ups
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in teams of 2:
4 Rounds
P.1 Row 500m/450m
P.2 12 L-Sit Press #35/#20 + Plank Hold in time remaining.
P.2 Row 500m/450m
P.1 12 L-Sit Press #35/#20 + Plank Hold in time remaining.
16 Single Arm DB Devils Press (together)
(30:00 Cap)
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