Warm Up

2 rounds

- 1 min bike/row

- 6 box jumps

- 8 DB RDLs

- 3 of 3 sec eccentric ring dips

Strength

- 4 x 6 Bench Press

- Set 5 ... 55% of set 4's weight to failure

Conditioning

6 Rounds

- 12/10 cal bike & row (alternate each round)

- 8 ring dips

- 6 box jumps 24/20

- 3 deadlifts @ 185/135

Core (time permitting)

AMRAP 8

- 15 hollow rocks

- 30 sec superman hold

- 45 sec plank

- 30 sec dball hold 100/80

- 20 russian twist 20/14