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Part 1
5 sets x 4 reps Push Press
Part 2
6 min AMRAP
60 Deadlifts(95/65)
Max Cal Bike/Row/Ski/Burpee
Directly into…
6 min AMRAP
45 Hang Power Cleans(95/65)
Max Cal Bike/Row/Ski/Burpee
Directly into…
6 min AMRAP
30 Shoulder to Overhead(95/65)
Max Cal Bike/Row/Ski/Burpee
4-6 Rounds 10 Dumbbell Farmer Step Up 10 Devil Press 10 Dumbbell Farmer Step Up Rest 1 minute between rounds
PART 1 On a 20 Minute Clock: 30 Seconds Row, Bike, Ski, 30 Seconds REST Part 2 3 Rounds (Rest 30 Sec to 1 Min Between Movements) 10-12 Close Grip Bent Over Row (2 Dumbbells) 8-12 Ring Row Part 3 3 Set
For Time 80 Air Squat 60 V-Up/Leg Raises/Sit ups 40 Push Up 800 Meter Run/2000m Bike 40 Push Up 60 V-Up/Leg Raises/Situps 80 Air Squat