2-23-16

STRENGTH 3×3 Press 3×3 Push Press 3×3 Jerk Increase load with each set (9 times)

CONDITIONING 12 min AMRAP 2 Wall-ball, 2 Pull-up 4 Wall ball, 4 Pull-up 6 of each, continue to add 2 reps each round.

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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