1.) 3 Overhead Squat every 2 minutes for 12 minutes @ 75%
2.) Smug
10 rounds
14/10 cal Row
10 Wallballs 20/14lb
3.) 20 minute AMRAP
20 Hollow Rock
30 sec Plank
20 GHD Sit-ups
30 sec Plank
20 Strict Toes to Bar
30 sec Plank
20 4 count Bicycle Crunches (opposite elbow touches opposite knee)
Session 2:
– 10 minute AMRAP
10 Ground to Overhead 135/95lb
8 Ground to Overhead 185/125lb
6 Ground to Overhead 205/135lb
4 Ground to Overhead 225/155lb
ME Ground to Overhead 255/165lb
– Row 5000m
20 sec max effort 40 seconds 80% until complete
– Every 3 minutes for 5 rounds
3 Deadlift, start at approx 80% adding load each round
10 Bar Facing Burpees
