A. Strength

Sumo Deadlift High-Pull

12 minutes to work up to a tough set of 5 reps unbroken

*record weight to score

B. Conditioning

12 minute AMRAP

10/9 Calorie Row (with damper setting at 10)

10 Alt. Front Rack Step Back Lunges 95#/65#

10 Bar Facing Burpees

*coaches challenge 115#/85#

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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