A. Strength

2-3 sets of



Weighted Dips or Bodyweight Dips (2x Bench Dips)

-rest 3 minutes after each set-

*Every Set has 15 reps of each movement. After you complete your first complete set of 15 reps each, you may increase your weights on the deadlift and the dips for the next set.

B. Conditioning

15min AMRAP

2 Power Clean 185/135lbs

3 Burpee Box Jump 30/24"

4 Strict HSPU or Pike Strict HSPU or Barbell Press

5 GHD Sit-Ups or DB Weighted Sit Ups

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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