A) 2 Rounds

1 Min-30 sec Hollow swings/30 sec Strait arm Plank

1 Min -30 sec Ring Row/30 Sec Lunge

1 Min slow burpee’s

B) 12 Min EMOM

1st-5 Temp Bent Over Barbell Rows (4 sec)

2nd-15 Hard Assault

C) “The Taser”

7 Min AMRAP

21 Sit Ups

15 Alt Walking Lunge (no load)

9 Hang Power Snatch 75/55

3 Min Rest

7 MNin AMRAP

9 Hang Power Snatch 75/55

15 Alt Box Step Ups to 24/20

21 Double Under’s