Choose One:
#1
5 Sets
5 Front Squats   *AHAP
10 DB Bent Over Rows each arm   *AHAP
3   Z Press   *AHAP
10 GHD Sit Ups
10 Lateral Bench Hops  R+L=1
Post loads.

 

#2
21 – 15 – 9
X3 Double Unders
DB Deadlifts  50#/35#
DB Front Squats
Calorie Row
DB Walking Lunges
DB Floor Press
* 400m Run after each round.
Post time.

 

#3
5 Rounds
500m Row
15 Power Snatches 75#/55#
10 Burpee Box Jumps  24″/20″
15 Pull Ups
10 Overhead Squats
Post time.