4 Sets
5 FrontSquat (80%)
8 Ring Dips
Amrap 12'
1 Round Run
12 Chest to Bar
16 OverHead Lunges
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4 Sets
5 FrontSquat (80%)
8 Ring Dips
Amrap 12'
1 Round Run
12 Chest to Bar
16 OverHead Lunges
4 Sets 6 Deadlift (75%) 10 Barbell Strict Press Amrap 12' 8 Power Snatch 20 Air Squat 10 Toes to Bar
Every 2 minutes for 12 minutes 10 Burpees over Med Ball 16 Wall Ball 8minute Amrap Ladder 1/2/3 Sit Up Med Ball 2/4/6 Overhead Lunges Medball 6/8/10 Swings
4 Sets 10 Deadlift 3 Rope Climb or 8 Chin Ups 6 Minutes Ladder 1/2/3/4... Push Press 2 "Burpee Muscle Ups" or 2 "Burbee Pull Ups"