Performance

PART 1
Use 20 minutes to find your 1RM:
Press

PART 2 (TIMECAP: 10 Min)
21-15-9 repetitions for time:
Push-Ups (Hand Release)
Wall Balls (10/9 Feet) (20/14)
Abmat Butterfly Sit-Ups

PART 1
3 rounds for time:
1000m Row
200m D-Ball Carry (70/50)

PART 1
10 minutes for rounds:
10 x Back Squats (115/75)
10 x Power Snatches (115/75)

PART 2
3 rounds for form:
10 x Barbell Curls
20 x Hip Extensions
2 Total Minute Side Plank (Each Side)

PART 1
5-5-5-5-5
Deadlifts

PART 2 (TIMECAP: 10 Min)
4 rounds for time:
15/12 Calorie Air Bike
15 x Burpees

PART 1
5 rounds for form:
15 x Body Rows
15 x Push-Ups
15 x Abmat Butterfly Sit-Ups

PART 1
5 rounds for time:
400m Run
5 x Burpee Chest To Bar Pull-Up
5 x Power Cleans (155/105)

PART 1
Rest 2 minutes between sets.
6-4-2
Presses

PART 2
3 rounds for time:
10 x Pull-Ups
25 x Wall Balls (10/9 Feet) (20/14)