In rounds 2 & 4 6 Hang Clean (135#/95#) 4 Burpee Broad Jump (6′ or the length of the mat / 4′ or the width of the mat) On the jump you can toe the line and the goal is to clear the opposite line
Score rounds 1 and 3 together and rounds 2 and 4 together so that you have 2 scores.
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