Warm Up 31 (No Measure)
10 Seated MedBall Twists (per/side)
10 MedBall Sit Ups
10 MedBall Squats
10 Push Ups
10 Pull Ups/Ring Rows
+
2 RNFT:
6 Trunk Rotations
6 Windshield Wipers
Metcon (3 Rounds for reps)
AMRAP 7:
30 Shoulder 2 Overhead (95/65)
20 Shoulder 2 Overhead (115/80)
AMRAP Shoulder 2 Overhead (155/110)
rest 3 minutes
AMRAP 7:
30 Hang Power Clean (95/65)
20 Hang Power Clean (135/95)
AMRAP Hang Power Clean (185/135)
rest 3 minutes
AMRAP 7:
30 Deadlifts (185/135)
20 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
*Score as total reps in each of the three rounds.
Hollow Superman (No Measure)
16 Tabata Rounds Alt:
Hollow Holds
Supermans