A. Warm Up
3 rounds NFT
Bike .3 miles
10 sit ups
10 DB Snatch 5/arm
10m Crab Walk
B. Strength
5 sets of the following clean complex
1 Segment Clean (2 sec pause below knee)
1 Power Clean
C. Conditioning
12 minute amrap
12 burpees to bar 6″ above reach
12/10 cal row
12 toes to bar
12/10 cal bike