10-4-16

Strength 10 min EMOM AHAP 8 Walking lunges with a barbell in the front rack position

Wod 6X 90 sec on 1 min off 5 burpees 10 pull-ups (CC-chest to bar) with remaining time do as many hang cleans (195/125) as possible. Your score is total hang cleans.

For the hang clean, choose a weight that you can at least do triples with

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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