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*

ABWERKZ 60

3 rds

Ring Press/Ring Dip Combo  15/15

Push Press  (95/55) 15

Bench Dip/Jump Dip Combo  15/40

Laying DB Ext  (20/12) 15

Standing Front DB Shoulder Raise (20/15) 15

#Mountain Climbers  30 secs

# Jumping Jacks  40

#Jump Rope 200 singles

2 rds

Farmer Walk  *Distance*

Spiderman Crawl  *Distance*

Plate Swings  (35/20) 8/8

Belly Touches  20/20

# Mountain Climbers  30 sec

#Jumping Jacks 30 sec

#Jump Rope 200 singles

ABWERKZ

70

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