Strength 15 Min EMOM Clean Min 1-5 3 Hang Clean + 1 Hang Squat Clean Min 6-10 3 Deadlift + 2 Hang High Pulls (AHAP-90%ish of your 1RM Clean) Min 11-15 1 Power Clean + 1 Squat Clean (not touch and go)
Wod 15 Min AMRAP 12 Sit-ups 9 Push Press 115/80 6 C2B Pull-ups CC: 3 Muscle-ups
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