Strength 3X Seated Kettle Bell Strict Press (1 arm at a time, 8 reps each) 20 Wall Balls (heavier ball than normal)

Wod 3 min AMRAP Burpee Box Jump 24/20 1 min rest then 3X 3 min on 1 min rest 25 Pull-ups Row for calories with the remaining time *score your total calories + your burpee box jumps*

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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