PUSH-UP 20-5-5-5

STRENGTH-SNATCH 15 min EMOM – 1 Power Snatch Increase load every 5 min or more often as needed

CONDITIONING 10 min AMRAP 30 Box Jump (20″) 15 Snatch (75#/45#) 20 Box Jump 10 Snatch (95#/65#) 10 Box Jump As Many Reps As Possible Snatch (135#/95#) your score in the number or reps you complete at your heaviest load Scale loads to your ability as light, med, heavy – but choose loads you can complete safely.

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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