A.
AMRAP IN 15 MIN:
6 Dumbbell Man-Makers (55/35 lbs)
12 Pull-Ups
16 Weighted Step-ups

**Man-Makers = Push-Up, Row Left,
Row Right, Power Clean, Push Press

B.
4 Rounds:

10 Back Squats
Rest 45 seconds
7
Push-ups
Rest 45 seconds
30 sec. Hollow Hold
Rest 45 seconds

C.
5 Rounds
30 seconds of Assault Bike Sprints
30 seconds of Rest
30 seconds of Row Sprints
30 seconds of Rest
30 seconds of 200 m Sprint