January 4th, 2018

A. Clean and Jerk 3-3-2-1-1

B. Superset for 3 total rounds

Strict OHP 3-3-3

OH Lunges 12-12-12

C. AMRAP 16 min:

50m Farmers Walk with DB’s (heavy but unbroken)
10 Burpees
50m Farmers Walk (back to start)
10 DB Snatch (alternate arms, same weight as FW)
20 Air Squats
10 Renegade Rows (5 per arm, same weight as FW)
5 High Box Jumps

Rest as needed

D. AMRAP 2 min (Rest 3 min) x 4 sets:

First set:
Run 200m
Max Reps V-ups in remaining time

Second set:
Assault Bike x 20/14 Cals (male/female)
Max Reps Ring/TRX Plank Sprawls in remaining time (see video demo)

Third set:
Row 250/200m (male/female)
Max Reps Rower Ab Pikes in remaining time (see video demo)

Fourth set:
Run 200m
Max Reps Hanging Oblique Knee Raises in the remaining time

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