WARM UP

3 Rounds:

-40 sec Bike

-5 SA DB Push Jerk (each)

-20 sec Plate Toe Tap AMRAP

STRENGTH

Jerk Complex

5 x 1 Push Jerk + 2 Split Jerks

(*Build to a Heavy Complex)

CONDITIONING

"Fight Gone Bad"

3 Rounds:

-Wall Ball 20/14

-SDLHP 75/55

-Box Jump 20/14

-Push Press 75/55

-Calorie Row

*You have 1 minute at each movement to get as many reps as possible. Each round is 5 minutes long with a 1 minute rest in between each round. Your score is the total reps after all 3 rounds combined.