Warm Up

6 min AMRAP

- 5 power cleans @ 45/35

- 5 front rack reverse lunges @ 45/35

- 8 ring rows

- 8 ring or bar swings

Strength

4 rounds every 1:30 (12 min)

- 4 Power cleans + 4 alt. front rack reverse lunges (light-moderate)

- 16 SA DB row (8 each arm)

Conditioning:

4 rounds (not for time)

- 5 box jumps (90% effort)

- 5 Muscle ups (bar or ring)

- 55ft Front rack carry (with barbell or KBs, rig to rig)

- 5 Pump makers (select weight)