Warmup
• 500 m Row/Air-Bike
3 Rounds Not For Time:
• 15 Jumping Jacks
• 15 Air Squats
• 15 Mountain Climbers
Core
6 Rounds:
• :20 Handstand Hold
• :10 Rest
• :20 Pull-up Hold
• :10 Rest
• :20 L-Sit Hold
• :10 Rest
Strength
Front Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Clean & Jerk
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Conditioning
12 Minute AMRAP:
• Hang Power Clean 95/65#
• Push Press
• Front Rack Walking Lunge
Reps: 1, 2, 3, 4, 5 + …
Penalty: 5 bar facing burpees any time the barbell touches the ground.