A.)

Front Squat- 6 sets of 3 reps ascending in weight

B.)

12 min AMRAP

Rep Scheme 2-4-6-8-10…

Thrusters (95/65)

Burpees

C.)

3 Rounds

15 GHD Sit Ups

15 GHD Hip Extensions

A.)

Floor Press- 6 sets of 8-10 reps AHAP

B.)

5 Rounds for Time

20 Push Ups

30 Double Unders or 90 Single Unders

200 meter Run

C.)

3 Rounds AFAP

20 Gymnastic Crunches

20 Mountain Climbers each side

A.)

There and Back

For Time- Rep Scheme (20-15-10-5-5-10-15-20)

DB Walking Lunges (50/30)

Wall Balls (20/14)

TTB

Cal Row

A.)

Power Clean- 15 min to find a heavy set of 3 reps

B.)

For Time

500 meter Run

30 Deadlifts (135/95)

10 Pull Ups

20 Deadlifts (135/95)

10 a Pull Ups

10 Deadlifts

10 Pull Ups

500 meter Run
20 min time cap!

A.)

Reverse Lunges- 6 sets of 5 reps each leg ascending in weight superset with 6 sets of 5 reps each leg DB single leg Romanian DL AHAP

B.)

12 min AMRAP

10 DB Hang Power Cleans (50/30)

10 DB Front Squats (50/30)

200 meter Row

C.)

100 V Ups AFAP!!!

A.)

Push Press- 6 sets of 8 reps ascending in weight

B.)

5 Rounds for Time

25 KBS (53/35Rx)(70/44Rx+)

20 AB May Sit Ups

100 meter Run

C.)

100 Z Press AFAP (45/35)