10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)
20 Hop or Skip Overs
15 Air Squats…
3 Sets
Each Set is a 3 Min AMRAP (As Many Rounds and Reps As Possible in 3 Minutes)
5 DB Hang Power Snatch, Right…
10 Rounds
8 Squat + Press
8 DB/KB Deadlifts…
2 Sets
Each Set is a 7 Min AMRAP (As Many Rounds and Reps As Possible in 7 Minutes)
5 Burpees…
4 Rounds (10 Minutes Total)
30 seconds of 1-Arm Bent Over Row, Right…
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Minutes)
12 Air Squats…
3 Sets
Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minutes)
30 sec Jog/Run…
3 Sets
Each Set is a 4 Minute AMRAP
(As Many Rounds and Reps As Possible in 4 Minutes)
9 DB/KB Deadlifts…
10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)
10 Goblet Squats…
6 Rounds
30 seconds of Jog/Run, Row, Bike, Taps, Single Unders or Low Step Ups…
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Minutes)
5 Unweighted 1/4 Get Ups, RIGHT…
2 Sets
Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minutes)
5 Push Up + Taps…
4 Rounds
10 Hang DB Snatch, R
10 Hang DB Snatch, L…
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Minutes)
30 Single Unders or Taps
10 Goblet Squat…
6 Rounds (12 Min Total)
30 seconds of Unweighted Lunges, RIGHT
30 seconds of Unweighted Lunges, LEFT…
8 Rounds
4 Burpees
6 Single-Arm DB Hang Power Clean + Press, RIGHT…
PART 1
5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minutes)
5 TRX/Ring Rows or DB/KB Bent Over Rows…
3 Rounds
12 Unweighted Lungesters
10 Burpees…
13 Min AMRAP (As Many Rounds and Reps As Possible in 13 Minutes)
10 Eye Level KB/DB Swings…
7 Rounds
30 seconds of Air Squats
30 seconds of Push Ups…