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