10-6-15

STRENGTH – Squat Clean 12 min – 1 Rep EMOM Beginning on the ground with each rep 1 Clean Shrug 1 Clean High Pull 1 Clean (with a half squat and proper foot movement)

CONDITIONING 13 min AMRAP 150 m sled pull (45#/35#) 10 jumping squats (Use PVC in the back squat position) 10 Sit-ups

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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