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Part 1
Every 2 min x 5 Rounds
5 reps Front Squat
Part 2
AMRAP 4:
15 Calorie Row
15 Toes to Bar/hanging knee raise/leg raise
15 Front Squats
*Rest 4 Minutes
AMRAP 4:
12 Calorie Row
12 Toes to Bar/hanging knee raise/leg raise
12 Front Squats
*Rest 4 Minutes
AMRAP 4:
9 Calorie Row
9 Toes to Bar/hanging knee raise/leg raise
9 Front Squats
Part 1 4x3 Barbell Halting Snatch Deadlift Part 2 4x2 Barbell Muscle Snatch Part 3 5x3 Barbell Power Snatch Part 4 3x5 Barbell Overhead Squat
Part 1 Bench Press 10 Rep Max Part 2 2 Rounds: 100 Double Unders/150 Single Skips 600m Row/1600m Bike 50 Wallballs
5 Rounds: 12 Cal Bike/16 Cal Row/10 Cal Ski/200m Run 9 Toes to Bar/V-Ups/Leg Raises/20 Sec Plank 6 Dumbbell Push Press 16 Reverse Lunges (8L & 8R)