A.)

Interval Weight Training- 5 Rounds

3 Min AMRAP

400 meter Run

AMRAP Alternating DB Snatch (50/30) remaining time

rest 2 min b/w Rounds

B.)

Class ROMWOD!!!

A.)

Reverse Lunge Steps- 6 sets of 5 reps each leg superset with 6 sets of 5 reps each leg DB Romanian Deadlift

B.)

15 min AMRAP

12 Sumo Deadlift High Pull (95/65)

9 Pull Ups

6 Burpees

C.)

5 Rounds

30 sec Gymnastic Crunches

30 sec rest

A.)

Floor Press- 6 sets of 5 reps ascending in weight

B.)

4 Rounds

25 Hand Release Push Ups

25 Ab Mat Sit Ups

400 meter Run

C.)

3 Rounds

1 min Farmers hold with kettlebells

1 min Plank Hold

A.)

Thruster- 6 sets of 3 reps ascending in weight (From the rig)

B.)

For Time

21-15-9

Thrusters (95/65)

Toes to Bar

30 Double Unders or 90 singles after each round

C.)

5 Rounds

30 sec Russian Twist

30 sec rest

A.)

Overhead Squat- 6 sets of 3 reps ascending in weight

B.)

For Time

21-15-9

Kettlebell Swings (53/35Rx) (70/44Rx+)

Goblet Squats (53/35Rx) (70/44Rx+)

Burpees

C.)

5 Rounds

30 sec Gymnastic crunches

30 sec rest

A.)

DB Floor Press- 6 sets to failure resting 2 min b/w each set AHAP

B.)

5 Rounds for Time

500 meter Row

10 STOH (135/95)

10 Toes to Bar