Strength – Clean and Jerk 12 min EMOM 1 Hang Squat Clean 1 Squat Clean from just below the knee 1 Shoulder to overhead

Conditioning 13 min AMRAP 5 Toe to bar 10 Cal row 1 Front Squat (105#/80#) (Add 1 Front Squat each round) If you are working on a round after time has expired finish that round, it will be scored with an “OT” after the weight is noted.

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A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a


A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg


A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40