1.8.18

A. Warm up

12 minutes EMOM 1. 4 Inchworms 2. 10 Burpees 3. 10 Squats 10 Sit Ups

B. Conditioning

8 min AMRAP 3-6-9-12. . . Squat Snatch 95/65 C2B Pull Ups

C. Accessory Work

5 Rounds 10 Single Arm DB Press (R&L) 15 Ring Rows

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike