Warmup:  2 Rounds

15 Burpee

15 RDL 45/33#

30 Double Under / 60 SIngle Under

Strength: Power Clean
4 Rounds
2 Heavy Power Cleans (Climbing)
immediately into;
1min. Of Max Effort Push-up

  • RX: Power Clean starts at 70%

AMRAP 12
10 Cal Row
10 Hand Release Push-Ups
10 American KB Swings 53/35
*Round 2 is 20 KB Swings
*Round 3 is 30...
*And so on... (Row and push-ups are always 10)

__________________________________________

Cardio Core 5pm

EMOM 15
min. 1) 12/10 Cal Row
min. 2) 15 Wall Balls 20/14
min. 3) Max American KB Swings 53/35

Rest 5min.

15 min. to finish...
4 Rounds:
12 SDHP's 95/65
12/9 Cal Bike or Row
12 Pull-Ups
12/9 Cal Bike or Row

Extra Credit
3 sets of Failure DB Skull Crushers