A. Strength

Pause Back Squat

4 sets of 5 reps

(2 Second Pause in Bottom)

B. Conditioning


For time and reps

Buy-in 44 Calorie Row


3 Rounds

28 Straight Leg Sit-ups

19 Box Jumps

Max Power Cleans in :77

-1 minute rest after 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