Warm Up

7 min AMRAP

- 45 sec bike

- 5 power cleans @ 45/35

- 5 front squats @ 45/35

- 20 sec banded front rack stretch (each arm)

- 8 ring swings

Strength

- 5 x 2 complex (complex = 1 power clean + 1 squat clean)

*keep these light and work on technique

Conditioning

14 min AMRAP

- 1,2,3,4,5, etc... cleans @ 155/105

- 1,2,3,4,5, etc... ring muscle-ups

- 10,11,12,13,14, etc... renegade row @ 50/35

- 10,11,12,13,14, etc... Russian twists @ 20/14