3 rounds
1min front rack reverse lunges 50/35
1min v-ups
1min back extensions
1min rest

With partner AMRAP in 18 minutes:

3 rounds each:
Row 300m
15 Sit-ups

3 rounds each:
10 HR burpees
10 DB GTOH, 10-20kg/7-15kg

ME Wallball shots 20/14lb
*7 burpee penalty if the ball is dropped. (2 wb/ team)

5 Rounds:
12 Toes to bar
30m OHWL 35/25kg

Timecap: 18 minutes.

6rounds:

30s ON / 30s Off
1) shuttle run
2) push up
3) sit up
4) plank hold

For time:

21-15-9

machine
hang squat clean@50/35kg

AMRAP x 21 MINUTES
100 Double Unders
50 Wall Balls @9/6kg
35 Toes to Bar
20 Deadlifts @80/55kg
75 Double Unders
40 Wall Balls
25 Toes to Bar
15 Deadlifts @100/65kg
50 Double Unders
30 Wall Balls
15 Toes to Bar
10 Deadlifts @120/75kg

For time
9 Toes-to-bar
15 Thrusters 60/40kg
21 Bar Facing Burpees
15 Thrusters
9 Toes-to-bar

AMRAP 15 mins
10 burpee shuttle run
20 Front Squats @43/30kg
30 USA Swing @24/16kg

Goal: 3+ rounds

OPTIONAL COOL DOWN
2-3 sets for quality
1:00/1:00 Couch Stretch
5 slow Jefferson curls ligth or BW
:30/:30 half frog sit

On the minute for 9min
1. Ring row
2. DB bench press
3. Rest
*40s work / 20s rest

Front Squat w/ Pause

Build In 17 Minutes Heavy Set of 3

• 2 Sec pause below parallette
• Main priority is squat depth