Warm-up 3X 18/14 Calorie Bike 15 Hang Muscle Snatch (light)

Wod 4X 3 min of work followed by 90 Seconds of rest 10 HSPU 15 Hang Cleans 115/80 AMRAP Row for Calories *score your total calories*

Post Wod 5X 20 Med-ball Twist 10 GHD or Med-ball Sit-up

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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