4 Rds

10 Burpees

10 Power Cleans (95/55)

25 Dbl/Unders

10 KTE

10 Deadlifts

*ABS (listen to command)

3 Rds

Hang Clean  (95/55) 12

Ring Dips/ Jump Dips  15/50

Renegade Row  (25/12)

1 Lap

[ABS]

2 Rds

Side Lunges *Distance*

Hammer Curl & Press Combo  12

Plank Series

500M row or Dbl/Unders  30

[ABS]

*Bonus Set*

• Bent Over Row  (95/55)  15

• Jump Pull-up  (partials)  45 sec 

• Manual Low Row  15

• Row/Curl Combo  (400m)

ABS (Refer to Board)

• One Arm Row  (35/20)  15/15

• Deadlift  (95/55)  12

• Dbl/Unders  30

• Recline Pull-ups  15

ABS (Refer to Board)

ABWERKZ 40

10 Rounds

• 100 Singles (jump rope)
• 10 x burpees
• 10 x sit-ups
• 10 x push-ups
• 10 x squats
• 10 x pull-ups (static)

ABWERKZ Thursday 50

Barbell Squats  12

Step-ups w/ DB  (20/12) 8/8

Duck Walk or Wall Sit  (Distance/ 1min)

Jump Squats  25

*ABS (Pick Any 4) #Refer to Board

Side Lunges  (Distance)

Burpee  10

Ball Pull-in  10

Hip Raises "Bridge"  30

Bulgarian Squats  (25/12) 12/12

*ABS (Pick 4 Different from last)

ABWERKZ 70