Upper Body H.I.T. (9a)
3 rounds:
No rest between exercises.
8-12 Hammer Strength Front Military Press
8-12 Dumbbell Lateral Raise
8-12 Hammer Strength BTN Press
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Hammer Strength Pullover
8-12 Hammer Strength High Row
8-12 Hammer Strength DY Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Cybex Seated Dip
8-12 Dumbbell Fly
8-12 Hammer Strength Decline Press
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Hammer Strength Low Row
8-12 Cable Long Row
8-12 Hammer Strength Standing Shrug
(alternate rounds with a partner)
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Sleds (6p)
5 rounds:
7 Deadlift 275/185
40yd Sled Push Shuttle 180/135
300m Row
(alternate rounds with a partner)
 
3 rounds for total distance:
Farmers Walk 70/53
(200m recovery jog between rounds)
_______________________________________
 
FitEssentials (6p)
15:00 to complete: (don’t exceed 3 rounds)
10 Axle Bar Front Rack Stationary Lunge Squat (each leg)
8 Kneeling Torso Row (each arm)
:30 Push-up
:30 Ski for Max Cals
 
AMRAP 12:00
12 KB Sumo Deadlift High-Pull (moderate load)
6 Goblet Squat
15m Single-Arm Farmer’s Carry (each arm)
30m Bear Crawl
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Weightlifting (5p)
Snatch
70% 3×1
 
Clean & Jerk
70% 3×1
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“It is hard for the ape to believe he descended from man.” 
~H. L. Mencken