ABS OF STEEL!
Conditioning: 30min Amrap (Please remember to be quiet while running outside in the early morning hours)
200m Run Together
40 Weighted Sit ups (45/25)
60 burpee Box jumps (24/20)
80 Hang Power Cleans (115/75)(95/65)
40 Ab Mat Sit ups
60 HSPU/Kneel and Press
80 Slam Balls
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans