Part 1- AMRAP 7 minutes: 15x KBS 15x Box Jumps Part 2- Deadlift 5,5,5,3,3,3
AMRAP 20 minutes- 5x Front Squat 10x Air Squats 15x DB Floor Press 20x Alternating Renegade Rows
3 Rounds- 10x Hang Power Snatch 10x Pull ups —– 500m Run or Row —– 3 Rounds- 10x Hang Power Clean 10x Pull ups
50,40,30,20,10 Box Jumps Sit up w/Toe Touch 400m Run or 500m Row after each set.
4 Rounds: 10x Push Press 20 Sec Handstand Hold 10x Overhead Lunges 20 Sec Hollow Hold 300m Run or Row
Part 1: 21,18,15,12,9 KBS 200m Run or 300m Row after each set. Part 2: Deadlift 10,10,7,7,4,4
2 Rounds- 50x Alternating DB Snatch 50x Wallballs 800m Run or 1K Row
