3-5-15

STRENGTH 10 min EMOM 1 Deadlift 1 Power Clean 1 Hang Squat Clean

PUSH-UP 5-10-5-10

CONDITIONING 15 min AMRAP 2 Wall Walk (Sub 250 row if wall walks are not in your comfort zone) 15 KB Swing (53#/35#) 20 Double Under (3:1 Singles)

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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