FRIDAY
AMRAP 15
200m Run
100m Farmer’s carry
20 Dumbbell front squats, 50/35#
SATURDAY
4 Rounds
AMRAP 1
Hang cleans, 115/75#
AMRAP 3
10 Push up
10 Alternating step-ups
SUNDAY
3 Rounds
10 Landmine/Tbar row
10 Dips
Rest 2 minutes
3 Rounds
15 Chest presses*
10 Wide-grip strict pull ups
Rest 2 minutes
2 Rounds
1:00 Weighted plank
:30 L-sit hold (boxes or hanging)
*Sandbag, dumbbell or barbell
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