Strength 10 min EMOM 1 Rope Climb 5 Push-ups 5 Air Squats
Wod 5 min AMRAP 30 Cal Row 3 Bear Complex 3 min rest
5 min AMRAP 20 Cal Row 3 Bear Complex 3 min rest
5 min AMRAP 10 Cal row 3 Bear Complex
1 Bear Complex= 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press
A. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou
A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run
A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca