10.16.17

Strength 12 min EMOM 2 Squat Cleans Squat Clean Standards 2 sec pause at mid shin 2 sec pause at the knee 2 sec pause in the bottom of the squat

Wod 3,6,9,12,15,12,9,6,3 KBS (70/53) T2B Box Step Up w/kettle bell

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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